METCON 60 Cal Row 50 Walking Lunge steps 40 KB Swings (35/26#) 30 Pull-ups 20 Box Jumps (24/20″) 10 Turkish Get-ups (35/26#)Read More

STRENGTH 4×6 Front Squat @70-75% 1RM METCON 4 rounds: 3 Power Clean (185/125#) 50 Double unders (3/1 singles) 300m Row Rest 3 minRead More

Main – CrossFit Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Metcon (AMRAP – Reps) 8...Read More

STRENGTH A1) 6×3 Bench Press,  31x1Tempo A2) Weighted Chin-up, 31×0 Tempo *If you cannot complete weighted pull-ups, or without bands, perform jumping pull-ups and tempo negatives METCON 3 Rounds: 4 min AMRAP 3 Thrusters (95/65#) 6 HR Push-ups 9 Box Jumps (24/20″) Rest 1 minRead More

METCON 10 Thrusters (95/65#) 20 Burpees 30 Power Clean 40 Toe-to-bar 50 Deadlift 60 Double unders (3/1 singles) 70 Sit-upsRead More