A) 4RNT:200m Run20 Alt. Sledge Hammer Swings B) 4RNT:200m Run100m Sled Spring (40/20) C) 50 Back (Not Hip) Extensions on the GHD

CrossFit Total IIMax CleanMax Bench PressMax OHS

MetCon:3RFT75 Squats75 DU25 Box Jumps (24/20)25 DB Snatch (choose weight)*25 min cap

“DT” 5RFT12 Deadlifts (155/105)9 Hang Power Cleans6 Push Jerks*Target Time – 9-13 THEN Strength:Deficit DL5-5-5-5-5

CrossFit Games Top 20 Athlete, Elijah Muhammad is bringing LIFT HEAVY OFTEN, a 2-Day event to CrossFit One World! Friday March 25, 2016Open WOD 16.5 @ CrossFit One World, Union City 6pm, Spectators are free! Competitors Include:Games Athlete Elijah Muhammad Games Athlete Wes PiattRegional Athlete Josh PhillipsRegional Athlete Tyler Cummings Regional Athlete Dusty SulonRegional Athlete…

Open Workout 16.5 Optional Replacement Workout15-12-9OHS (95/65)Russian KBS (70/53)Rest 5 minutes12-9-6OHSRKBSRest 5 minutes9-6-3OHSRKBSRecord time for each round

A) Narrow Grip Bench Press5-5-5-5-5*building but keep load moderate, focus on narrow position*Head and hips on bench, feet on floor B) 10x200m Sprint1 min Farmer Hold “rest” in between sprints (53/35)

Strength:Tempo Deadlifts5×3 reps @ 50X1*choose working weight with coach*Tempo: 5 eccentric count, 0 pause, exploding concentric, 1 second pause at top MetCon:“Mary”20 Min AMRAP5 HSPU10 Pistols15 Pull-Ups *Beginners may choose to do “Cindy”