ENDURANCE-Hall 4
| 6.03 | Endurance |
| WOD: 34 min AMRAP | |
| Teams of 3 | |
| – 7/5 cal Ski Erg Sprint | |
| – 5 Devil Press @2×15/10kg | |
| – 20m Shuttle Run | |
| Rotate per full round. | |
| 8.03 | Endurance |
| BUDDY WOD | |
| AMRAP 32 min | |
| – 30 Alt. Hang DB Power Clean and Jerk | |
| – 30 OH DB Lunges (On Spot) | |
| – 60 Cal Echo Bike | |
| – 30 DB Goblet Squats | |
| – 30 Alt. DB Snatch | |
| Every 2 min, starting at 0 – 2 – 4 -6 -8 -10 and so on. | |
| perform 5 synchronised Burpees | |
| RX=15/10kg | |
| Split work as you with, follow the order. |
U1 LITE-Hall 4
| 7.03 | CrossFit Lite |
| A) 4 Supersets: | |
| – 12 DB Bench Press @ Build Up | |
| – 16 DB Alt. Box Step Ups @Build Up | |
| B) WOD: 5 ROUNDS | |
| – 10 Burpees Box Jumps Over | |
| – 20 Alt. DB Snatch @15/10kg | |
| 9.03 | CrossFit Lite |
| A) 4 Supersets: | |
| – 10-12 Wide Grip Banded Pull Ups | |
| – after each set perform 10+10 DB/KB Bent Over Rows (on bench/box) | |
| Build Up | |
| B) WOD: 14 min AMRAP | |
| – 5 Ring Rows | |
| – 8 Hand Release Push Ups | |
| – 12 Goblet Squats @20/12 kg | |
| 10.03 | CrossFit Lite |
| WOD: 4 ROUNDS | |
| – 50/35 cal Echo Bike | |
| – 7 Wall Walks | |
| – 14 Toe 2 Bar / L-Ups | |
| 11.03 | CrossFit Lite |
| WOD: PARTNER WOD | |
| HERO WOD ”DEVIL OF RAMADI v2″ LITE | |
| PARTNER WOD | |
| 4 Rounds (with a Partner) for Time | |
| – 8 Man Makers @ 2×15/10. kg / Plank Hold | |
| – 20 Deadlifts @ 80/55 kg / Wall Sit | |
| – 24 One-Arm Dumbbell Thrusters @ 1×15/10 kg / Scissor Kicks | |
| Cash out: | |
| – 500 Double – Unders ( 1000 Single Unders ) / Echo Bike |
U1 FUNDAMENTALS-Back Hall 4
| 6-3-2023 | Fundamental #7 Burpee & Double unders |
| 8-3-2023 | Fundamental #8 Thrusters |
U1 Fit Mom-Back Hall 4
06-03-2023 & 10-03-2023
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