March 2024

25-20-15-10-5 reps for time of: 
Box Jumps 24/20” MRX 20/18”
Sit-ups Rx+ GHD Sit-ups
Bar Dips Rx+ Ring dips

AMRAP 17:
40 Burpees
40 Front squats 95/65# MRX 75/55#
30 Burpees
30 Front squats 135/95# MRX 95/65#
20 Burpees
20 Front squats 185/125# MRX 135/95#
10 Burpees
Max-rep front squats 225/155# MRX 185/125#
*Front squats are from the floor.

Rest day

*Open gym is one hour only today, 10-11am. Thank you!

For time: 
50 Bench Press 185/115# MRX135/85#
50 Calorie Row
50 Toe to Bar MRX Toes thru Rings or Knee Raises
50 Calorie Bike
50 Deadlifts 225/155# MRX185/125#
*Start from top to bottom or bottom to top.

*Open gym tomorrow, Saturday, March 23rd will be one hour, 10am-11am only. 

For time: 
21 Hang Power Cleans 135|95# Rx+155/105# MRX 115/80#
9 Thrusters
15 Hang Power Cleans
6 Thrusters
9 Hang Power Cleans
3 Thrusters