March 2015 – Page 5 – CrossFit Panther City

LeanFit 3.4.15

March 3, 2015SiteplicityLeanFit, Uncategorized0

METCON 50-40-30-20-10 Double unders Sit-ups *10 Power cleans btwn each round (95/65#)

CrossFit 3.4.15

March 3, 2015SiteplicityCrossFit, Uncategorized0

METCON Test 3 min AMRAP Double unders *Record largest set 10 min AMRAP 10 Power Snatch (95/65#) 20 Sit-ups 30 Lateral Bar hops

CrossFit 3.3.15

March 2, 2015SiteplicityCrossFit, Uncategorized0

STRENGTH 5 min- 2 Weighted pull-ups every :30 sec METCON 2 Rounds for time: 20 Front Squat (165/115#) 40 Cal Row 15 Push press (135/95#) 30 Burpees to plate 10 Thrusters (95/65#)

LeanFit 3.3.15

March 2, 2015SiteplicityLeanFit, Uncategorized0

METCON 5 Rounds, each for time: 10 Burpee box jump overs (24/20″) 15 Wallballs (20/14#) 20 Lunges w/ plate OH (45/25#) Rest 1 min

LeanFit 2.2.15

March 1, 2015SiteplicityLeanFit, Uncategorized0

METCON 3 min AMRAP 30 Singles 15 Squats Rest 2 min 3 min AMRAP 10 Box jump overs (20″) 10 Wallballs (20/14#) Rest 2 min 3 min AMRAP 10 Burpees 15 Sit-ups

CrossFit 2.2.15

March 1, 2015SiteplicityCrossFit, Uncategorized0

STRENGTH Spend 8 min to find a 10RM Back squat METCON 3 min AMRAP 20 Double unders 15 Push-ups Rest 2 min 3 min AMRAP 15 Box jumps (24/20″) 10 Wallballs (30/20#) Rest 2 min 3 min AMRAP 10 Ring dips 5 HSPU

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