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March 27 - April 1


Next 101 Class: April 3, 4 and 6 from 5:15-6:15 am. The price is $50 and that will get you set up and ready to start coming to classes regularly!  Email lindsey@crossfitflowermound.com to get registered.

Monday, March 27

Happy birthday Bob!

A. 17.5

Or

A. Split Jerk
5 x 2 at 85% of last weeks 1RM

B. 3 Rounds: 
25 Calorie Row
35 Wallballs 

 

Tuesday, March 28

A. Front Squat
4 x 6 at 75%

B. AMRAP 18:00
100m Suitcase Carry
20 V-ups
100m 1-arm OH Carry
20 Goblet Squats
200m Run

 

Wednesday, March 29

Happy birthday Sumit!

A. Power Clean and Jerk
Work to a heavy single in 6-7 Sets
Then, 3 x 1 at 90%

B. Pull-ups
4 x 65%
Chest to Bar, Muscle-ups and Transitions
4 x 50%

C. 3 Rounds:
75 Double Unders
40 HR Push-ups

 

Thursday, March 30

A. Push Press
6 x 4 at 75-80%

B. Partner 7k Row
Rotate every :90
Complete 6-8 Toes to Bar between rows

 

Friday, March 31

Happy birthday Lena!

A. Snatch
Work to a heavy single in 6-7 sets
Then, 3 x 1 at 90%

B. Fran
21-15-9
Thrusters (95/65)
Pull-ups

 

Saturday, April 1

A. Partner Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Earlier Event: March 18
March 20 - March 25
Later Event: April 1
April 3 - April 15