15 min work up to a Heavy 3 rep Front Squat 

*doesn’t have to be lifetime PR but work up to a challenge set
*try to limit working sets to about 4-5


Hang Power Clean ​(135/95)
Front Squat​(135/95)

*200m Run after each round


AMRAP 7 x 3​
15 Cal. Row
15 KBS​(choice)
15 Box Jump-Step Down​(24/20)

*rest 2 min b/w rounds
*goal is to improve slightly each round, so think 80/85/90 % effort


Momma’s Quote of the Week:  “Crossfit is a way of life. You eat well, you train hard, you push yourself. It teaches you so much of about yourself.”—Ben Smith


Please read these important notes for this weekend!

Both the main gym and the Pit will be closed this weekend as we are hosting a CrossFit Level 2 seminar on the 23rd and 24th.
But classes go on!  
*On Saturday, we will run a bootcamp style workout at Freedom Park at 8am and 9:30am
*On Sunday, we will run a track style workout at AG Middle School at 11am.  
*19.5 will be Friday’s workout for the gym this week b/c of the seminar.  Also note that we will be extending the deadline for this WOD until Wednesday 3/27, so that members participating in the gym open have to complete the workout.