crossfit

For Time3 Rounds10 Power Cleans 135/95lbs15 Handstand Push Upsrest 4 minutes2 Rounds30 Thrusters 95/65lbs100 Double Undersrest 4 minutes1 Mile Run

Back Squat 5×3 @70-75% OT90S AMRAP in 12 Minutes20 Toes to Bar12 DB Snatch 70/50lbs50 Foot DB Walking Lunges 70/50s

Zeus (Time) 3 Rounds for time of:30 Wall-Ball Shots, 20#30 Sumo-Deadlift High Pulls, 75#30 Box Jumps, 20″30 Push Press, 75#30 Calorie Row30 Push-ups10 Bodyweight Squats... Read More

10 sets of 2 @ 80%Bench Press   OTM for 5Minutes18 seconds of Plate Floor Press42 seconds of Plate Hold 3 Rounds to Failure3 Way... Read More

On The 3 Minutes for 10 sets8 Double Dumbbell Squat Cleans 50/35s10 Toes to Bar14 Box Jump Overs 24/20″

Back Rack Lunges 5×10 OT2M AMRAP in 20 Minutes5-10-15-20-15…etcHandstand Push Ups20 Sit Ups200m Run

3 Squat Clean + 1 Jerk    3 sets @85%thenOn The 5 Minutes for 15 Minutes3 Squat Clean + 1 Jerk @75%2 Squat Clean +... Read More

Bench Press 5×1 2 Rounds to Failure8-12 Dips…weighted if needed8-12 Push Ups…weighted if needed8-12 Rolling Tricep Ext Double Tabata This (40:20 for 5 Rounds)Row for... Read More

Deadlift 5×5 @ 70-75% “Thumb War”5 Rounds for Reps1 Minutes Wall Balls 20/14lbs1 Minute Hang Power Snatch 75/55lbs1 Minute Bike for Calories1 Minute Rest

Squat Clean & Jerk 10×1  OTM *start light and build over the sets 4 Rounds for Time400M Run25 Front Squats 95/65lbs