METCON 10 Min EMOM 5 Box Jump (24/20″) 150m Run Rest 2 min 10 Min EMOM 7 KB Swing (35/26#) 3 BurpeesRead More

METCON 10 min EMOM 2 Power Snatch (135/95#) 5 Toe-to-bar Rest 2 min 10 Min EMOM 5 Box Jump (24/20″) 150m RunRead More

Main – CrossFit Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Metcon (AMRAP – Reps) 400 m Run TABATA Pistols Atomic Push-ups Low Row Pikes Hamstring Curl 400 m RunRead More

METCON Tabata: 1) Pull-ups 2) Push-ups 3) Sit-ups 4) Squats 5) Jump ropeRead More

STRENGTH 12 min EMOM Even- 3 rep Bench Press @BW Odd- 3 rep Power Clean @BW METCON Tabata Something Else Pull-ups Push-ups Sit-ups Squats Total reps across all 32 rounds.Read More

METCON For time: 800m Row 25 Clean and jerk (95/55#) 800m Run 25 Clean and jerkRead More

STRENGTH Spend 10 min to find a heavy single Split Jerk METCON For time: 50 Shoulder to Overhead (135/95#) 1,000m RowRead More

METCON 5 rounds: Every 4 minutes, complete: 12 Chest-to-bar 20 Push ups 400m RunRead More

METCON 5 rounds: Every 4 minutes, complete: 12 Chest-to-bar 20 Push-ups 400m RunRead More

METCON 21 Power clean (95/55#) 21 Burpee box jump (24/20″) 15 Power Clean 15 Burpee box jump 9 Power clean 9 Burpee box jumpRead More