Indianapolis, Avon, Zionsville
3.22.19 WOD
March 21, 2019
Brownsburg, Pittsboro, Zionsville
3.24.19 WOD
March 23, 2019


Brownsburg, Hendricks County, Avon
Ready to really focus on mastering your gymnastics skills? Register for the CrossFit Gymnastics Course and spend an entire weekend covering basic, intermediate, and advanced gymnastic skills!

CrossFit WOD

30:00 AMRAP w/ a partner:
200 Meter run
30 Power snatch (75/55)
200 Meter run
30 Barbell rows (75/55)
200 Meter run
30 Ground to overhead w/ a plate (45/25)

Rx+: 95/65
L3: 65/45
L2: 55/35, 25/15
L1: 45/35, 15/10

Extra Credit
Banded back complex:
30-50 Pulldowns
30-50 Banded Facepull-aparts
30-50 Banded pull-aparts (supinated grip)
*Goal to do all 90-150 reps with minimal rest

Burn WOD

“The Reckoning” w/ a partner:
1 Mile run or row
100 Body blasters (burpee, pull up, knee to elbow)
1 Mile run or row

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