METCON For time: 60 Squat / 30 KBS(53/35)/ 15 Pull-ups 40 Squat / 20 KBS / 10 PU 20 Squat / 10 KBS / 5 PU 40 Squat / 20 KBS / 10 PU 60 Squat / 30 KBS / 15 PURead More

METCON The “CrossFit Total” score= total weight combined achieved in; 1 rep max Shoulder Press 1 rep max Back Squat 1 rep max DeadliftRead More

SKILL 2 Rounds, not for time: 30 Russian Twist (14/10#) 20 Hollow Rock 10 Superman w/ 3 sec hold   METCON 2 rounds for time: 800m Run Rest 4 min 400m Run Rest 3 min 200m Run Rest 2 minRead More

STRENGTH 6 sets of 3 Shoulder Press, 75-80% 1RM METCON 12 min AMRAP 5 Squat clean (155/95#) 3 Wall walks 1 Rope climb (15′)Read More

METCON 10 Rounds for time: 3 Deadlift (155/95#) 5 Bar facing burpees 7 Wallballs (14/10#)Read More

METCON 10 Rounds for time: 3 Deadlift (255/175#) 5 Bar facing burpees 7 Wallballs (20/14#)Read More

METCON 5 rounds for time: 10 Push-ups 15 Front Rack Lunges (75/55#) 20 Sit-ups 15 Box Jumps (24/20″) 10 Pull-ups  Read More

STRENGTH Complete 1 set every 2 min. Weight by feel: Hip Clean+ Hang Clean+ Split Jerk   METCON 15 min AMRAP 15 cal Row 10 Overhead Squats (95/65#) 5 HSPURead More

SKILL Complete 10 Wall Walks, not for time   METCON 4 Rounds In 5 min complete: 400m Run 25 Double unders 15 Kb Swing (53/35#) 10 Burpee box jumps (20″) Rest and repeat at 5, 10, and 15 min markRead More

SKILL A) 5 x 5 Weighted Pull-ups B) 5 x 5 Weighted Ring dips   METCON 4 Rounds In 5 min complete: 400m Run 25 Double unders 15 Kb Swing (53/35#) 10 Burpee box jumps (20″) Rest and repeat at 5, 10, and 15 min mark    Read More