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REMINDER

We will have shortened hours today for Easter Sunday! CrossFit at 11AM and Gymnastics at 12PM! 9AM CrossFit, 10AM Oly and the 1PM intro class will be cancelled. Normal hours will return Monday, April 2nd![/text-with-icon][vc_column_text]

WOD

10 Rounds for time *

100M one arm farmer carry **
20 sit-ups
10 one arm overhead walking lunge step **

* 30 Minute time cap
**alternate arms each round

Workout notes

Today we have a difficult 10 round workout on the menu.  You’ll use one object for the entire workout, either a kettlebell or dumbbell. Most athletes will find the kettlebell to be a little more comfortable to hold overhead because you can rotate the kettlebell so the weight rests on the back of your forearm while you hold it overhead.  The kettlebell handle may be more comfortable to farmer carry as well but the choice is up to you.  If you like the feel of the dumbbell overhead and the farmer carry is manageable go ahead and use that for the workout.  We’ll alternate arms each round so the work is distributed evenly on both arms.  If you start the first round with your left arm on the farmer carry, use your left for that round of lunges and transfer the object to your right arm for the next round.  If overhead mobility is troublesome feel free hold your object in the front rack or at your chest for the lunges.[/vc_column_text][/vc_column][/vc_row]