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  • Writer's pictureMary Bozarth

Monday 4/6

CrossFit Support Your Local Box WORKOUT 1 Complete as many rounds as possible in 10 minutes of: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm Rx DB's 50/35# Scaling options: odd objects such as soup cans, milk jugs, etc for the dumbbells, push ups can be done from knees, a table or the wall if you are registered do't forget to enter your score at And if you're not registered its not too late to sign up and its free! Strength Max Reps: Dumbbell Strict Press (left) Dumbbell Strict Press (right) * If you don't access to a dumbbell you can strict press for at least (5) reps, complete as a pushup test for max reps.

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Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie


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