STARTING MONDAY APRIL 4TH ALL WORKOUTS WILL BE POSTED AT WWW.CROSSFITTAKEOVER.COM

A) PRIMER

assault bike/row 5min

banded walk all four ways, forward, back, left, right w/ 4 squats each

3 rounds of:

3 rope pullups

10 push ups

10 barbell squats

B) SQUATS

3,3,3,3,3, rest 3 minutes between sets

C) HERO WOD

“SISSON”

20 minute amrap with a 20lb vest

1 Rope Climb

5 burpees

200m run

D) MIDLINE

Barbell Good morning 7×3 @30-40%1RM Front squat

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