Monday, March 11, 2019 - Train8nine
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Monday, March 11, 2019

Great showing on FNF!  Remember to input your score to before 8:00 pm.                                                    

Fitness

    CrossFit

LIFT 8N

SSA: 4 x 10 DB Bent-over Rows
*add chain if desired

SSA: 4 x 15 Elevated Glute Bridges
*add DB if desired

SSA: 5 x RTF 1 Strict Pull-ups
*add chain if desired

SSA: 4 x 15 Elevated Glute Bridges
*add DB if desired

METCON

In teams of 2 complete as many reps as possible in 18 minutes

100 Air Squats
300m run as a team
60 American Kettlebell Swings
100m as a team Plate Waiter Walk

*partition squats & swings as needed

Fitness & Scaled: 35/20 – 15/10
Rx: 53/35 – 45/25
Elite: 70/53 – 45/25

FINISHER

SSA: 3 x 30 Butterfly Sit-ups
SSA: 3 x :60 Low-plank hold

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