Tuesday, March 31st

Warmup: Hollow Rock 3x:30 & Superman Extensions 3×10/side

then,

Deadlifts 4×4@85% 1RM

then,

3 Rounds for time of:

15-KB SDHP’s (53/35)

50ft Waiters Walk, Right Arm

50ft Farmers Walk, Left Arm

15-KB SDHP’s

50ft Waiters Walk, Left Arm

50ft Farmers Walk, Right Arm

then,

20:00 Row/BIke/Jog at moderate pace.

Sunday, March 29th

Front Squat 4×4@85% 1RM

Shoulder Bridge 4×4

then,

20-Power Cleans (95/65) (RX+ 115/75)

10-“wall-less” 2 for wall balls (20/14) (squat, throw ball in the air, squat again before catching ball)

20-Squat Cleans

10-wall-less 2 for wall balls

20-Thrusters

10-wall-less 2 for wall balls

for time.

Thursday, March 26th

Make Up Day.

*If you haven’t already please find the Crossfittheville Facebook page and the private group created for Ville members.  We will be sending at home workouts through this group.  If you cannot get on Facebook please let us know and we will email them to you.

Wednesday, March 25th

Push Press 4×4@85% 1RM

Barbell Rows 4×4@85% 1RM

then,

100 Burpees for time.

*compare to 6/7/19

then,

2 Mile Fun Run (not timed).

*If you haven’t already please find the Crossfittheville Facebook page and the private group created for Ville members.  We will be sending at home workouts through this group.  If you cannot get on Facebook please let us know and we will email them to you.