METCON For time: 21-18-15-9-6-3 Sumo Deadlift High-pull (65/35#) Hand Release Push-ups Step ups (24/20″) Double unders (3/1 singles)Read More

STRENGTH 5 Sets of: 1 Hang Clean+2 Front Squat+1 Push Jerk @80% 1RM Front Squat METCON For time: 12-9-6 Deadlift (275/185#) Bench Press (185/105#) Strict Chest-to-barRead More

METCON For time: 30 Clusters (75/55#) Rest 3 min 7 Rounds: 200m Run Rest 1 minRead More

STRENGTH 5 sets of: 1 Push Press+ 2 Split Jerk Work btwn 75-80% 1RM Push Press   METCON For time: 50 Clusters (135/95#)Read More

STRENGTH 4 sets of: 1 Hang Snatch+ 1 Squat Snatch x2 70-75% 1RM METCON 2k Row Max EffortRead More

METCON 2k Row Max Effort Rest 5 min “CrossFit Open 12.1″ 7 min AMRAP Burpee to 6” targetRead More

METCON 5 Rounds for total Reps: 1 min Push-ups 1 min Back extension 1 min Sit-ups 1 min Step ups (24/20″) 1 min Jump rope Rest 1 minRead More

STRENGTH 6 sets of 2 Front Squat @80% 1RM METCON 15 min AMRAP 40 Burpees 30 Overhead squats (115/75#) 20 Double unders 10 Muscle-upsRead More

METCON “Helen” 3 Rounds for time: 400m Run 21 Kb Swings (53/35#) 12 Pull-upsRead More

STRENGTH 12 min to find a 1 rep max Shoulder Press METCON For reps; 3 rounds: 500m Row 1 min max HSPU Rest 3 minRead More