Tuesday 3-6-18


open WOD 18.3 if you can’t make it Friday night then sat at 9 am is available speak to a coach .

all other classes Friday will be normal CrossFit classes.



Warm up 2x
1 min Row
1 min Bike
10 banded goodmornings
10 Ring Row
5 bar tap +5 K2E
Then 2x
10 Empty bar deadlift
10 bar MU Transition



3 rounds, each round for time, of:
10 Deadlifts, 275/185 lbs
15 Bar Muscle-ups
Row 1500 m

*Complete 1 round every 10 mins.

* each round for time or reps

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