Indianapolis, Avon, Hendricks County
3.19.19 WOD
March 18, 2019
Indianapolis, Hendricks County
3.21.19 WOD
March 20, 2019

3.20.19 WOD

Indianapolis, Speedway, Pittsboro

CrossFit WOD

1a) Shoulder Press: 4 x 5, building in weight. Rest 45s.
1b) 1-Arm DB Rows: 4 x 10 each, same weight. Rest 45s.

AMRAP 15:00
20 Hang power cleans (95/65)
20 Thrusters (95/65)
20 Burpees

L3: 75/55
L2: 65/45
L1: Empty bar, 10 reps per movement

Extra Credit
Single Arm banded pushdowns: 3 x 30 each. Rest as needed.
*Between sets complete 10 DB Hammer curls

Burn WOD

EMOM x 5:00
5 Burpees then max push-ups
Rest 2:00
EMOM x 5:00
10 Mtn. climbers then max sit-ups
Rest 2:00
EMOM x 5:00
5 Box jumps then max air squats

4 Rounds, not for time:
12 Curls
12 Rear delt raises

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