WOD

Teams of 22k Row100 Burpee Box Jump Overs 24/20″2k Row

4 Rounds For Time30/20 Cal Bike25 Power Snatches 95/65lbs

Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen WarriorsFor time:Run 800 Metersimmediately followed by… Three rounds of:4 Muscle-Ups8 Strict Handstand... Read More

“Lead Foot”AMRAP 4:27/21 Calorie Row27 Burpees27 Chest to Bar Pull-ups… Rest 4 MinutesAMRAP 4:21/15 Calorie Row21 Burpees21 Toes to Bar… Rest 4 MinutesAMRAP 4:15/9 Calorie... Read More

Push Press Build to a heavy set of 6 in 10 minutes AMRAP in 15 Minutes60 Double Unders20/15 Cal Bike10 Thrusters 155/105

“Hot and Heavy”Teams of 34 Rounds For Time (30 Minute Cap):75/60 Calorie Assault Bike60 Toes to Bar45 Power Cleans30 Power Snatches Round 1: 115/85Round 2:... Read More

For Time1000M Row75 Bench Press*Every time you break perform 2 Rope Climbs

Strict Press 1RM “Flinstones”2 Rounds:50 Wallballs (20/14)40/30 Calorie Row30 Toes to Bar20 Alternating Dumbbell Snatches (70/50)

Deadlift 1RM For Time80/60 Cal Bike400M Front Rack DB or KB Carry 50/35s80/60 Cal Bike