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Roll Call

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I have no idea where this pic is from but I got it from Alex's Facebook page and I love it!


Function- Posture and proper movements.

ME Time (15 Minute Duration)-

Back Squat (slow down in squat)
Power Cleans

3X8 60% 3 RM (3 Rep Max)
1-2 rest between sets

CrossFit Hagerstown WOD for 3.23.13

12 Minute EMOM
Even:  12 Goblet Squats (55/40 lbs.) Emphasis- Proper posture
Odd: 10 FAST Burpees

90 second break.

6 Minute EMOM*
1 minute Plank (forearm or elbow extended)
1 minute Wall Sit with Med Ball above the head.  If you can see the med ball start doing your burpees
*If you fatigue and break on the plank or wall sit, do burpees until the next minute starts.

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