STRENGTH 12 min to find Heavy single Clean and Jerk METCON 5.4.3.2.1 Squat Clean (205/125#) Muscle-ups Wall walksRead More

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

METCON 3 rounds: 5 Rounds of -5 Pull-ups -10 Push-ups -15 Squats and 400m RunRead More

STRENGTH Hanging Power Clean 5 sets of 3 @75-80% METCON 5 rounds, each for time: 300m Row 12 Burpees 400m Run Rest 2 minRead More

STRENGTH 5×5 Back squat @75-80% 1RM METCON 30 Bar muscle-ups EMOM- 2 Power snatch (135/95#)Read More

METCON 5 rounds: -8 Deadlift (135/65#) -200m Run Rest 2 min 5 rounds: -8 Burpee box jumps (24/20″) -200m RunRead More

METCON 20 min EMOM Even- 8 Pull-ups Odd- 10 Wallballs (14/10#)Read More

STRENGTH 10 min work to heavy single Shoulder Press METCON 50 Double unders 5 Squat Clean (135/95#) 40 Double unders 4 Squat Clean (165/105#) 30 Double unders 3 Squat Clean (185/125#) 20 Double unders 2 Squat Clean (205/135#) 10 Double unders 1 Squat Clean (225/155#)Read More