—New Species CrossFit Royal Oak—

DO YOU CRAVE TO BE
FASTER, STRONGER,
MORE POWERFUL
OR JUST BETTER?

FOLLOW THE URGE.
UNLEASH THE EVOLUTION, UNLEASH YOUR EVOLUTION.

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VISITING DETROIT? DROP-IN AND WOD WITH US Details

CROSSFIT KIDS! CROSSFIT YOUTH PROGRAMS Details

03
28
2024

WOD 03.28.24

Strength:

Power snatch with pause catch, 2-2-2-2-2

WOD:

3 rounds for time of:
50/35 Machine Calories
15 Power Snatches, 95/65 lbs

Post loads and times to beyond the whiteboard.

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03
27
2024

WOD 03.27.24

Strength/Conditioning :

Complete as many rounds as possible in 13 mins of:
10/7 Ski Erg Calories
Suitcase Carry, 40 yd

WOD:

For time:
42 Medicine Ball Walking Lunges, 50/40 lbs
21 Handstand Push-ups
30 Medicine Ball Walking Lunges, 50/40 lbs
15 Handstand Push-ups
18 Medicine Ball Walking Lunges, 50/40 lbs
9 Handstand Push-ups

Post round and tomes to beyond the whiteboard.

****