ENDURANCE-Hall 4
| 13.03 | Endurance |
| WOD: FOR TIME | |
| 1000/800m Row | |
| – 20 Hand Release Push Ups | |
| – 20 Air Squats | |
| 1000/800m Row | |
| – 30 HRPU | |
| – 30 Air Squats | |
| 1000/800m Row | |
| – 40 HRPU | |
| – 40 Air Squats | |
| 1000/800m Row | |
| – 50 HRPU | |
| – 50 Air Squats | |
| 15.03 | Endurance |
| WOD: | |
| Every 5 min for 35 min: | |
| – 20/15 cal Row | |
| – 20 Burpee Box Jumps Over | |
| – 15/10 cal Row | |
| TIME LEFT = REST | |
U1 LITE-Hall 4
| 14.03 | CrossFit Lite |
| A) Snatch Complex – Build Up – Technique Focus: | |
| Every 75 sec x 8: | |
| – 1 x Snatch High Pull + 1 x Hang Squat Snatch + 1 x OHS | |
| B) WOD: 5 ROUNDS | |
| – 18/12 cal Row | |
| – 9 OHS @40/30 kg | |
| – 9 Knee 2 Elbow / Knee Raises | |
| 16.03 | CrossFit Lite |
| A) Clean and Jerk Complex – Build Up – Technique Focus: | |
| Every 90 sec x 8: | |
| 1 x Clean Pull+1 x Hang Squat Clean + 1 Push Jerk | |
| B) WOD: 14 min AMRAP | |
| – 8 Hang Squat Cleans | |
| – 10 Push Jerk | |
| – 50 Double Unders | |
| RX=45/33 kg | |
| 17.03 | CrossFit Lite |
| WOD: HERO WOD ”MCGHEE” Lite | |
| 30 min AMRAP | |
| – 5 Deadlifts @84/55 kg | |
| – 13 Push Ups (box) | |
| – 9 Box Jumps | |
U1 FUNDAMENTALS-Back Hall 4
| 13-3-2023 | Fundamental #9 Handstand & Wall walks |
| 15-3-2023 | Fundamental #10 Snatch |
U1 Fit Mom-Back Hall 4
13-03-2023 & 17-03-2023
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