F.I.T. WOD, March 30, 2019

Warm-up: 3 Rounds 200m Run 20 Light KBS 50′ HS walk 089.19 MetCon 5 Rounds Run 400m 1 rounds of DT (155/105#) 12 Bar Facing Burpees

F.I.T. WOD, March 29, 2019

Warm-up: 9:00 AMRAP 20 Step (10/10) DB Death March 15 DB (on shoulders) Squats 10/6 Cal Ski or Row 088.19 MetCon 3 Rounds 3 Rope Climbs 20 Push Press 75/55lbs Run 400m

F.I.T. WOD, March 28, 2019

Warm-up: 3 Rounds 80′ Farmer Carry (KB) 40′ OVH Walking Lunge (KB) 80′ FR Carry (BAG, KB) 087.19 Metcon Bike or Running 3 x 3:00 (0:45 rest) 1:00 rest 3 x 0:40 (0:45 rest) 1:00 rest 3 x 2:00 (0:45 rest) 1:00 rest 3 x 0:20 (1:00 rest) 1:00 rest 3 x 1:00 (0:45 rest)

F.I.T. WOD, March 27, 2019

Warm-up: 3 Rounds 10 Barbell Push Press 10 Barbell Good Mornings 10 Barbell Rev. Lunges 10 cal bike “Sprint” 086.19 MetCon EMOM x 16:00 Min. 1: 12/8 Cal. Row Min. 2: 8 WBs + 8 T2B Min. 3: 10/6 cal bike or run Min. 4: 20 DUs + 8 HSPU

F.I.T. WOD, March 26, 2019

Warm-up: 4 Rounds 12 Goblet Squats 8 Strict HSPU 16/10 Cal. Bike 085.19 MetCon: For Time: 25 Deadlift 225/155lbs 50 Push Ups 75/60 Calorie Row

F.I.T. WOD, March 25, 2019

Warm-up: 3 Rounds 200-400 Meter Run 12 DB Push Presses 12 DB Renegade Rows 084.19 MetCon For Time 9-7-5-3-5-7-9 Bar Muscle Ups Calories on Ski DBL DB Snatch 35/25s

F.I.T. WOD, March 23, 2019

Warm-up: 3 Steady Rounds 21 Light KB Swings 15 Goblet Lunge Steps 9 Strict Pull Ups 082.19 MetCon For Completion: Every 3:00 for 15 Minutes Bike 15/9 Calories 10 Lateral Bar Burpees 40′ HS Walk

F.I.T. WOD, March 22, 2019

Warm-up 3 Rounds 12/8 moderate cal. row 8 LT pullups + 8 small kips 12 air squats 2 rounds 6 thrusters 6 C2B Pullups 1:00 rest 081.19 MetCon 19.5 OPEN WORKOUT (Time) For Time (20:00 Timecap) 33-27-21-15-19 REPS Thrusters (95/65#) C2B Pull-ups

F.I.T. WOD, March 21, 2019

Warm-up: EMOM x 15:00 Min. 1: 0:45 High Plank Min. 2: 0:45 Ski Min. 3: 8/8 Wolf Raises 080.19 MetCon 10-9-8-7-6-5-4-3-2-1 Bench Press @ 65% of Heavy Single After Each Set 10 Pullups (Kipping, Strict, Inverted)

F.I.T. WOD, March 20, 2019

Warm-up: 12:00 AMRAP 40 DUs 1 round of “Cindy” 20 Hollow Rocks 079.19 MetCon EMOM x 12:00 Min. 1: 12/8 cal row Min. 2: 7 tall ball slams + 7 T2B Min. 3: 10/6 cal bike Min. 4: 7 KBS + 7 HSPU

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