Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Jaguar initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

A) Back Squat; Find a heavy double w/ a 3sec pause at the bottom ea rep.

B) CF Metcon

C) 4rds; not for time.

12/10 cal row, 10 kb HPS (53/35)

3 person team, one person working at a time. AMRAP 25 minutes

75 Burpee to plate

75 Box Jumps (24″)(20″)

75 Cal AAB

75 KB Snatch 53/35

75 SitUps

75 KB Swings 53/35

Total reps

A) CF Metcon

B) Work on a weakness.

Workout of the day - March 17th, 2017

Warm Up:
Red Light, Green Light


Skill:
Tumbling Relay - focus on Cartwheels, Forward Rolls, Handstand Kick Ups, and Plank Walks

WOD:
10-8-6-4-2

Calorie Row

SKILL: 17.4 Movement Prep

WOD: 17.4 is 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155
55 wall-ball shots, 20/14
55-calorie row
55 handstand push-ups

Score is 17.4

17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release pushups

Skill: Hang Power Clean – Heavy 2

Take 15-20 min to find

WOD: For time

10 AHAP Ball Slams

20 Thrusters 95/65

30 T2B

20 Thrusters 95/65

10 AHAP Ball Slams

Score: weight/time

SKILL: 3 Rounds

Max dead hang from pullup bar

Max plank hold (top of pushups)

Max ring dip hold/box dip hold

*Rest :30 in between holds

WOD: 4 Rounds for time

10/8 Calories on Bike (Rower if needed)

A) Crossfit open wod 17.4

B) tbd