WOD 3.19.18
Upcoming Events
The 2018 Max Kane CrossFit Open
North vs. South
Gainesville vs. Flowery Branch
5 Fridays / Starting Feb 23rd / 5:30-UTC
Join us here!!
Workout of the Day 3.19.18
Skill / Strength
Front Squat:
10min to work up to a heavy 3 w/ 3sec tempo down
MetCon / Work
Level 3
3 rounds for Max Reps:
1min- Wall Balls 14/20@10ft
1min- Box Jumps 20/24
1min- Pull-ups
1min- Sit-ups
1min- Rest
Level 2
3 rounds for Max Reps:
1min- Wall Balls 10/14@9ft
1min- Box Jumps 18/20
1min- Pull-ups (Banded Strict)
1min- Sit-ups
1min- Rest
Level 1
3 rounds for Max Reps:
1min- Wall Balls 6/10@10ft
1min- Box Jumps (scale as needed)
1min- Ring Rows
1min- Sit-ups
1min- Rest
