STRENGTH 10 min EMOM, alternating: a) 6 Weighted pistols (scale with box) b) 5 Deadlift @70-80% METCON 10 min AMRAP 30 Double unders 15 Sumo deadlift High-pulls (95/65#) 15 Box jumps (24/20″)Read More

METCON 5 rounds for time: 15 Medball cleans (20/14#) 1o Thrusters (95/65#)Read More

STRENGTH 6 sets of 4 Back Squat @80-85% METCON For time: 50 Wallballs (20/14#) 5 Squat clean (185/125#) 40 Wallballs 7 Squat clean 30 Wallballs 9 Squat cleanRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Mobility (No Measure) Pick 3 mobility exercises and spend 8-10 minutes on themShoulder and Squat Mobility Metcon CrossFit Games Open...Read More

METCON 20 min EMOM, alternating: a) 10 Cal Row b) 10 Box jumps (24/20″)Read More

STRENGTH Overhead Squat 7 sets of 3, @80-85% 1RM each :90 sec METCON 12 min AMRAP 12 Wallballs (20/14#) 9 Chest to bar 6 Deadlift (255/175#)Read More

METCON 50-40-30-20-10 Double unders Sit-ups *10 Power cleans btwn each round (95/65#)Read More

METCON Test 3 min AMRAP Double unders *Record largest set 10 min AMRAP 10 Power Snatch (95/65#) 20 Sit-ups 30 Lateral Bar hopsRead More

STRENGTH 5 min- 2 Weighted pull-ups every :30 sec METCON 2 Rounds for time: 20 Front Squat (165/115#) 40 Cal Row 15 Push press (135/95#) 30 Burpees to plate 10 Thrusters (95/65#)Read More

METCON 5 Rounds, each for time: 10 Burpee box jump overs (24/20″) 15 Wallballs (20/14#) 20 Lunges w/ plate OH (45/25#) Rest 1 minRead More