Wednesday, March 20th, 2024 WOD

This is the MOMination face (Member of the Month Determination)

This Week of Programming

• Thu: HS Drills, Press, and a little burner WOD

• Fri: Snatch Complexes

KSCF Notes

• Get our 2024 CrossFit Open Tee today!!

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

WOD

“Clean the Boat”

AMRAP 3:

21/15 Calorie Row 

21 Lateral Erg Burpees 

Max Hang Power Cleans (95/65)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row 

18 Lateral Erg Burpees

Max Hang Power Cleans (115/75)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row 

15 Lateral Erg Burpees

Max Hang Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row 

12 Lateral Erg Burpees

Max Hang Power Cleans (155/105)

L3: 75/55, 95/65, 115/75, 135/95

L2: 75/55, 95/65, 105/75, 115/85

L1; 65/45, 75/55, 95/65, 105/75