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

A) PRIMER

Row 1k easy

3 cycle burgenger

30/ side plank

run 400m

15/side plank

row 500m fast

1 cycle burgener

B) CLEAN & JERK

6 complexes with at least 3 warm-up sets of 1 Clean + 1 Front Squat + 1 Push Jerk

C) CONDITIONING

3 rounds for time:

1k row

Run 800m

D) MIDLINE

3x Max time Plank w/ 45lb plate

 

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