March 4, 2023

CrossFit – Sat, Mar 4
Join us this Friday to close out the 2023 open at 5:30 p.m.! It will be a neon/glow/80s party. Bring your friends and family and let’s close out the open season in style!


A. General

Tabata- 2 intervals on each movement

20 sec on/10 sec off


-Single leg, single arm DB RDL

*Alternate each interval


-pause air squats

B. Activation

2 sets

20 Light banded GM’s

3-5 push-ups + pause @1” off the floor on the way down*

6 Alternating Cossack squats


– Use the pause to assist athletes with their arm positioning. POP’s below.

– Advanced athletes can do band resisted push-ups with the pause.

Metcon (Time)

For time

4 Rounds of

800m Run/Row /1600m Bike


3 Rounds

8 Alt Hang DB Snatch 1×50/35lbs

10 Push Ups

12 Air Squats

TC: 30 min

KG: 25/15

Score: Time

Scaling Options


400m Run/Row / 800 Bike

3 Rounds

8 Alternating Hang DB Snatch @ 1×25/15lbs

8 Hand Elevated Push Ups

8 Air Squats


800m Run/Row/1600m Bike

3 Rounds

8 Alternating Hang DB Snatch @ 1×35/25lbs

6-10 Push Ups

12 Air Squats



TEAM WOD (Calories)

E2MOM x 16

– Synchro (2 partners)

16 Alternating DB Snatch

16 Air squats

– Max cals in remaining time (1 Partner)

Score: Cals

Both Partners perform the Synchro work at the beginning of the minute, but one partner at a time performs the cals, swapping every interval.

Extra Accessory
Lower Accessory (Checkmark)

Bulgarian split squat hold

5 x 30 seconds/leg