METCON 10.9.8.7.6.5.4.3.2.1 Hang Squat Clean (95/65#) Burpee box jump (20″)Read More

STRENGTH 5 sets of 1 Tempo Deadlift 3 sec pause below knee 3 sec pause above knee Finish with Clean pull 65-70% 1RM Deadlift METCON 10.9.8.7.6.5.4.3.2.1 Hang Snatch (95/65#) Box Jump (24/20″)Read 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 TRX CINDY (AMRAP – Rounds)...Read More