WOD

8 Rounds 10 Pull Ups 20 Push Ups 30 Air Squats 400m Run

Back Squat 5   42X1 Tempo AMRAP in 16 Minutes 25′ OH Walking Lunge 70/50…1 DB 10 DB Facing Burpees 25′ OH Walking Lunge 70/50…1 DB... Read More

Bench Press Build to heavy 5 reps 42X1 tempo Teams of 2 For Time 30-20-10 Ring Muscle ups Power Cleans 155/105lbs

AMRAP in 30 Minutes Bike 40/30 Cals 40 Ring Rows Run 400m 40 Step Ups 20/14lbs  24/20″ Row 40/30 Cals

Wednesday Tempo Deadlift 40X2   5 reps build 21-18-15-12-9 Calorie Row 200′ Farmers Carry 70/50#

Press Build to Heavy 8 AMRAP in 10 Minutes 30 DB Bench Press 50/35s 60 Double Unders 3 Rope Climbs

Snatch Balance 3s Pause *OTM for 10 Minutes In 4 Minutes Bike 20/15 Cals 10 Front Squats 135/95lbs 15 Toes to Bar Max Lateral Burpees... Read More

Teams of 2 Alternating Full Rounds 2-4-6-8-6-4-2 Hang Squat Clean 135/95lbs 4-8-12-16-12-8-4 Handstand Push Ups Then 10-20-30-40-30-20-10 Wall Balls *25′ HS Walk after each set

3 Rounds For Time 1 Mile Run 30 Sumo Deadlift High Pulls 95/65lbs 60 Sit Ups

CrossFit 22.3 21 pull ups 42 double unders 21 thrusters light 18 chest to bar 36 double unders 18 thrusters medium 15 bar muscle ups 30... Read More