CrossFit 416 Daily – Thursday, March 19

From our Blog

CrossFit 416 Daily – Thursday, March 19

News and Notes:

  • Reminder:  Sign-up for Friday Night Lights, if you want to take part in a heat
  • Check out CrossFit 416 Endurance coach Alanna’s blog post on common running myths


Wednesday’s Whiteboard


3 Rounds

Barbell Step-up x 6-8 reps each leg – watch video

*build up in weight over 3 rounds

Rest 30 sec

Kettlebell bent over row x 10-12 reps each side – watch video

Rest 60 sec



3 Rounds

30 sec work, 30 sec rest for max reps


10 m Run (each 10 m =1 rep)

Dumbbell Ground to Overhead (40/25)



Napping reverses health effects of poor sleep

How much faster can I run if I lose weight?

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