*Come to the 8am for some fun Barbell Gymnastics!
**Come to the 9am for a fun partner Metcon
***Come to 10am for a fun Sweat Session!!

Janet and Lauren Getting Fierce at Roseville CrossFit

Workout of the day for 8am, Saturday, March 19th, 2016:

Warm-Up: Row/S2OH

Technique: Behind The Neck Jerk

Strength: Build to a heavy Triple Split Jerk

Workout of the day for 9am, Saturday, March 19th, 2016:
In Teams of 3:
24 minute AMRAP:
100 Dubz
50 KB/DB Lunges 53/35-lb
15 Rope Climbs (Or 45 Strict Chin-Ups)
200M Farmers Carry
100 Weighted Abmat Sit-Up 40/25-lb Dbs

Sweat Session Workout of the day for Saturday, March 19th, 2016:

“Death by 5 Meters Lunge

3, 6, 9 minute AMRAP:
20 Dumbbell Thruster
20 Box Jump
20 Push-Up
20 Calorie Row
20 Burpees

*Rest 3 minutes in-between rounds