March 20, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

CrossFit:

Warm Up:
3rds
1o Plate Touches
8 Strict No Jump Burpees
6 Box Jumps
10-8-6 Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 4 (Build)

WOD:
“Last Grasp”
12min AMRAP
12 UB KBS – American (AHAP)
6 Burpee Box Jump
*Compare to 3.14.17*

BodyFit: 205

Warm Up:
Get Your Chili Warm
10min WAMRAP
10 Plate Touches
:45 Plank
15 Air Squats
10 Ring Rows

Partner WOD:
20min AMRAP
0 – 5min
Max DB Snatch (50/35)
5min – 10min
Sandbag Zercher Squat
10min – 15min
Situps
15min – 20min
Manmakers
*Score is total reps betwee pair*