Monday March 4th

CrossFit Boathouse – CrossFit

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Y – T – W

roll out lats, tspine, shoulders

shoulder stretches



2 rounds

1 minute cardio

10 tempo goblet squats (3s down)

5 inch worms + 2 push ups


Bench Press (4 x 6)

4 x 6 reps at 75% 1 rep max


Metcon (AMRAP – Rounds and Reps)


60 air squats

50 toes to bar

40 burpees

30 power cleans (135/95)

20 muscle ups

L3: (115/75), 30 chest to bar pull ups, knees to elbows

L2: (95/65), 30 pull ups, knees to waist

L1: (75/55), 30 ring rows or jumping pull ups, situps

**This is a take on Open Workout 14.4 but tweaked due to all the wall balls and rowing in week 1. The goal is to make it through one round, if you do you are back onto the air squats. Power cleans should be fast singles or some touch and go reps. If hands are bad from the toes to bar this week, sub with abmat or ghd situps