March 29, 2019

Strength: Find a heavy 3 Back Squat

Conditioning: 20 min AMRAP

7 Squat Cleans (115/75)

200m Run

March 28, 2019

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)

March 27, 2019

Strength: Find a heavy 3 Bench Press

Conditioning: 12 min AMRAP

40 Double Unders

20 Push-ups

10 Toes to Bar

March 26, 2019

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

March 25, 2019

Strength: Take 10 min to find a 5RM Shoulder Press

Conditioning: With a Partner:

10 Rounds (alternating) 

500m Row

March 22, 2019

Conditioning: Open 19.5

33-27-21-15-9

Thrusters (95/65)

C2B Pull ups

March 21, 2019

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.*

March 20, 2019

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

March 19, 2019

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)

March 18, 2019

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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Email: crossfitkeylargo@gmail.com
 

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