WOD | crossfitkeylargo

Friday 3/29/19

Strength: Find a heavy 3 Back Squat Conditioning: 20 min AMRAP 7 Squat Cleans (115/75) 200m Run

Thursday 3/28/19

Conditioning: 3 Rounds 21/18 Cal Assault Bike 15 Deadlifts (185/125) 9 Burpee Box Jump Overs(24/20) - Rest 3 mins b/t sets (7 min time cap per round)

Wednesday 3/27/19

Strength: Find a heavy 3 Bench Press Conditioning: 12 min AMRAP 40 Double Unders 20 Push-ups 10 Toes to Bar

Tuesday 3/26/19

Conditioning: 5 min Amrap 10 DB Snatch (50/35) 10 Burpees Rest 3 minutes 5 min Amrap 10 DB Push Press(50s/35s) 10 Ring Rows Rest 3 minutes 5 min Amrap 10 DB Step Ups (50s/35s) 10 GHD's

Monday 3/25/19

Strength: Take 10 min to find a 5RM Shoulder Press Conditioning: With a Partner: 10 Rounds (alternating) 500m Row

Friday 3/22/19

Conditioning: Open 19.5 33-27-21-15-9 Thrusters (95/65) C2B Pull ups

Thursday 3/21/19

Conditioning: EMOM x 25: Minute 1: 15/12 CalorieBike Minute 2: 15 KettlebellSwings (53/35) Minute 3: 15/12 CalorieRow Minute 4: 30 ReverseLunges Minute 5: Rest *Score is total stations completed as written within the minute. A perfect score is 20.*

Wednesday 3/20/19

Strength: Build to a heavy 5 Bench Press Conditioning: For Time (20 Min Time Cap) 100-80-60-40-20 Double unders 50-40-30-20-10 Sit Ups 25-20-15-10-5 Push Ups

Tuesday 3/20/19

Conditioning: 5 Rounds, On the 5:00 15 Lateral Barbell Burpees 12 Deadlifts (155/105) 9 Hang Power Cleans(155/105) 6 Push Jerks (155/105)

Monday 3/18/19

Strength: Find a heavy 5 Back Squat Conditioning: For Time: 1,000 Meter Row 50 Wallballs (20/14) 30 Toes to Bar

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2 3

Thursday, 21 January 2021

Wednesday, 20 January 2021

Tuesday, 19 January 2021

Monday, 18 January 2021 - MLK, Jr. Day

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100109 Overseas Hwy

Key Largo, FL 33037

(305)814-5406