ENDURANCE-Hall 4
| 27.03 | Endurance |
| TEAMS of 3 – 32 min AMRAP | |
| Rotate per full round: | |
| – 8/6 cal Bike Erg Sprint – Dumper @10+Standing | |
| – Burpees | |
| – 6/5 cal Ski Erg Sprint | |
| 29.03 | Endurance |
| WOD: FOR TIME | |
| BUY IN: | |
| 1000/800m Row + 70 hops over the rower | |
| THEN: | |
| 5 ROUNDS: | |
| – 20 Russian KB Swings @20/12kg | |
| – 20 Push Ups | |
| – 50 Double Unders | |
| BUY OUT: | |
| 1000/800m Row + 60 hops over the rower |
U1 LITE-Hall 4
| 28.03 | CrossFit Lite |
| A) Clean and Jerk Complex – Build Up – Technique Focus: | |
| Every 75 sec x 8: | |
| 1 x Clean Pull + 1 x Low Hang Squat Clean + 1 x Split Jerk | |
| B) WOD: Every 3 min x 5: | |
| – 15/10 cal Row | |
| – 7 Hang Power Clean and Jerk @40/30 kg | |
| – 5 Burpees Over the Bar (lateral) | |
| 30.03 | CrossFit Lite |
| A) Snatch Complex – Build Up – Technique Focus: | |
| Every 75 sec x 8: | |
| – 1 x Snatch Pull + 2 x Low Hang Squat Snatch | |
| B) WOD: 5 ROUNDS | |
| – 4 Power Snatch | |
| – 8 Over Head Squats | |
| – 12 Back Squats | |
| RX=35/25kg | |
| 31.03 | CrossFit Lite |
| WOD: 30 min AMRAP | |
| – 400m Run | |
| – 20 USA KB Swings @20/12 kg | |
| – 15/10 cal Row | |
| – 20 Box Step Over with KB @20/12 kg | |
| 1.04 | CrossFit Lite |
| WOD: PARTNER WOD | |
| FOR TIME | |
| 10-9-8-7-6-5-4-3-2-1 | |
| Devil Press @2×15/10 kg | |
| 20-18-16-14-12-10-8-6-4-2 | |
| Goblet Squat @20/12 kg | |
| After each complete set of Devil Press and Goblet Squat run together | |
| 200m Burden Run – each carries 1 plate 10/5 kg. | |
U1 FUNDAMENTALS-Back Hall 4
| 27-3-2023 | Fundamental #1 Air squats & Single unders |
| 29-3-2023 | Fundamental #2 Deadlift & Sit-up |
U1 Fit Mom-Back Hall 4
27-03-2023 & 31-03-2023
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