3.4.24 Workout of the Day

Congrats to Stacy on achieving her CrossFit L1 this weekend in effort to coach, promote & spread our methodology to the kids of Cross School.

Open Information
All registered athletes must submit scores by 8 PM tonight.

Barbell
Strength
Front Squat 5x4 building
:20 sec hold at 4in quarter squat after each set.

Conditioning
On the every 3:00 x 5
250 m row
25 Dubs
25 Singles

[RX+ 50 Dubs + 50 Singles]

Interval
Conditioning
Team of 2, leapfrog AMRAP 30
12 Box Jump Over (24/20)
100 m sprint
12 Reps DB Complex (50/35’s)

DB Complex:
6 DL + 4 HPC + 2 S2OH

[Tuesday Interval wod will be similar..ish to Barbell wod today]