Announcements

Yoga will be held Saturday March 23rd at 8 am

Ben Lomond CrossFit – Group Class

Warm Up (No Measure)

400m Run

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3 rounds

3 inch worm

6 Spider-Man

6 Scorpion

10 scap pull up

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2 rounds

5 empty barbell deadlift

5 Wallball squats

5 Wallball thrusters

3-5 strict pull up

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Build barbells in warm up to first working set or base weight where you’ll start.

Deadlift (#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps)

*These are building sets to prime you for the conditioning today!

You should be able to build well past the load you choose to use for toda y’s conditioning.

Circle Spin (AMRAP – Rounds and Reps)

RXConditioning (RX+):

30:00 AMRAP

3 Deadlift (275/185lb.)

5 Wallball (20/14lb.) (10/9ft.)

7 Pull Up

Intermediate (RX):

30:00 AMRAP

3 Deadlift (225/155lb.)

5 Wallball (14/10.) (10/9ft.)

7 Pull Up (banded)

Baseline (Scale):

30:00 AMRAP

3 Deadlift (135/95lb.)

5 Wallball (10/6lb.) *adjusted height*

7 Pull Up (jumping pull up/ Ring Row)

Cool Down (Checkmark)

3×20 Hollow hold PVC Band pull overs