WORKOUT

“19.3 that is not 19.3”

20 Min AMRAP:

25 feet Walking Lunge 20/15/10/0kg

5 Box Step Ups 24/20″ 20/15/10/0kg

5 HR Push Ups/3 Negatives

75 feet Waiter Walk 20/15/10/0kg

Can be done solo or partner up and take this one on in a you go, I go format. Partner A lunges, then Partner B lunges, continue through the workout until Partner B does the waiters walk for a complete round.

FREE CROSSFIT CLASS – Sat March 9th @9am

The best way to get a real sense of CrossFit is to stop by and take one of our Free classes. Each class includes instruction on basic movements, a CrossFit workout based on those movements, and a further explanation of what we do at MaD. Our goal with this class is to give you a taste of what CrossFit is, so you can see why so many people are hooked.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Free class for all, does not count as one of your weekly visits.

free-class

OR “19.3”

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

M 22.5kg dumbbell / 24-in. box
W 15kg dumbbell / 20-in. box

Time cap: 10 minutes


MaD Member Benefits