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All posts for the day March 10th, 2019

Monday, 3/11/19

Posted by CrossFit Martha's Vineyard on March 10, 2019
Posted in: Uncategorized.

WOD:

Option 1:

CrossFit Open Workout 19.3

200′ DB Overhead Lunge (50/35)

50 DB Box Step Ups 

50 Strict HSPU (DB strict press/elevated hspu)

200′ HS walk/ Bear Crawl

 

10 min time cap

 

Option 2:

10 min AMRAP

5 “Butt Tonics” (1 Medball squat Clean + 2 lunges)(20/14)
10 Medball burpees
5 Strict chin-Up’s (scale to 3, scale up to chest2bar chin up)

After-party:
3 rounds NFT(not for time)
8-17 cal Bike
10 Atyt (yellow/purple)
10 lat pull downs (red/yellow)
15 ghd sit-ups/ 20 bench sit-ups