3/28/20

CrossFit Loyalty – CrossFit

Tic Tac Toe (Time)

For Time (30 Minute Cap):

3 Rounds:

30/21 Calorie Assault Bike

21 Toes to Bar

15 Thrusters (95/65)

15 Thrustrers (115/85)

15 Thrusters (135/95)

3 Rounds:

30/21 Calorie Assault Bike

21 Barbell Facing Burpees

Home WOD

Metcon (3 Rounds for time)

Equipment WOD

Part A

On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

Part B

On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

Part C

On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

On all dumbbell movements, alternate hands every 5 repetitions.

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No Equipment WOD

Part A

On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

Part B

On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

Part C

On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

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