METCON 21-15-12-9-6 Kettlebell Swings (53/35#) Double unders Sit-upsRead More

GYMNASTICS Ring Lowers 8 min EMOM, 2 reps as slow as possible METCON 21-15-12-9-6 Jumping Pull-ups Double unders Sit-upsRead More

METCON 3 Rounds, each for time: 30 Burpees 30 Box jumps (24/20″) 20 Push press (95/65#) 20 Jumping pull-ups Rest 3 minRead More

STRENGTH 7 sets of 3 Deadlift @80-90% 1RM METCON 6 Rounds for time: 200m Run 10 Slam balls (40/30#) 10 Burpee box jumps (24/20″)Read More

METCON 5000m Row 100 Front squat (135/95#) Partition Row and Front squats as desired to complete the work as quickly as possible.Read More

STRENGTH 10 min EMOM, alternating a) 6 Ring Rows b) 5 Push Press @70-75% 1RM METCON “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More

METCON For time: 2 mile run 100 Deadlift (155/105#) Partition run and deadlifts as desired, time stops when allotted work is all completed.Read More

STRENGTH 8 min EMOM 3 Front Squat AHAP (~70-75%) METCON In as few rounds as possible complete: :30 sec work, :30 sec rest 100 Calories Rowing 75 Burpees to 6″ target 50 Toes to bar Move from 1 movement straight into the next upon completion of allotted repsRead More

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