METCON 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Read More

STRENGTH 4 sets of 6 Back squat @75-80% 1RM METCON CrossFit Open 15.3 14 min AMRAP: 7 Muscle-ups 50 Wallballs, (20/14#) 100 Double-Unders  Read More

METCON “Karen” For time: 150 Wallballs (20/14#)Read More

METCON For time: 15 Power snatch (95/65#) 45 Double unders 12 Power snatch 36 Double unders 9 Power snatch 27 Double unders 6 Power snatch 18 Double unders 3 Power snatch 9 Double unders GYMNASTICS Accumulate 2:00 min Handstand hold, or 3:00 min plank hold  Read More