crossfit

Deficit Deadlifts 5×5 @ 75% AMRAP in 12 Minutes2..4..6..8..etcBox Jump Overs 24/20″DB Snatches 50/35lbs

In Teams of 25 Rounds Each for Time18/15 Cal Row15 Overhead Squats 95/65lbs12 Chest to Bar  Strength  5 sets of 10/101 Arm DB Bench1 Arm... Read More

OTM for 6M3 Front Squats + 1 Split Jerk For Time200 Foot DB Walking Lunge 50/35lbs 1 DB on 1 Shoulder60 Sit Ups200 Foot DB... Read More

OTM for 10 MinutesBike 15/10 Assault…12/8 EchoRest 1 MinuteOTM for 10 Minutes6 Clean & Jerks 135/95lbsRest 1 MinuteOTM for 10 Minutes12 Lateral Burpees over the... Read More

Deficit Deadlifts 8×2 @80% 5 Rounds For Time12 Toes to Bar100M Run

Split Jerk Build OTM for 10M “BFF”Teams of 2:Ascending Ladder for 25 Minutes3-6-9-12-15…Row CaloriesKettlebell Swings 53/25lbsWallballs 20/14**Athletes Alternate Exercises

OTM for 5 MinutesPower Snatch 5 reps @ 55-65% AMRAP in 10 Minutes200/175 Meter Row10 Burpees Over Rower Rest 3 minutes AMRAP in 10 Minutes20/15... Read More

4 Rounds for Max RepsM1: Push UpsM2: KB Swings 53/35lbsM3: Overhead Squats 75/55M4: Bike for CalsM5: Rest Strength: 5 sets of10-12 Supinated BB Rows3 sets10-12... Read More

Deficit Deadlifts 2″ Riser   5×5 @ 72.5% Teams of 280 Cal Row120 Wall Balls 20/14lbs60 Cal Row100 Wall Balls40 Cal Row80 Wall Balls Strength... Read More

Split Jerk Build over 12 Minutes “Double Header”For Time:50/35 Calorie Assault Bike… Directly into:100-80-60-40-20 – Double-Unders25-20-15-10-5 – Toes To Bar… Directly into:50/35 Calorie Assault Bike