crossfit

1 Mile Run 2000M Row 1 Mile Run

Bench Press 70/3, 80/3, 90/3+ For Time 27-21-15-9 DB Bench Press 50/35s Toes to Bar *100 Double Unders between sets

Deadlift 70/3, 80/3, 90/3+ “Antsy” 5 Rounds For Time 400m Run 15 Overhead Squats 95/65lbs 5-4-3-2-1Rope Climbs

Teams of 2 3 Rounds 60/50 Cal Row 20 Bar Muscle Ups 18 Hang Power Cleans 185/125lbs 12 STOH 185/125lbs 60/25 cal bike Rest 3... Read More

Press 70/3, 80/3, 90/3+ Weighted Pull Up 3 building in between sets AMRAP in 12 Minutes 100 Double Unders 50 Wall Balls 25 Burpees to... Read More

Back Squat 65/5, 75/5, 85/5 AMRAP in 4Min 20/15 cal row 15 Chest to Bar Squat Snatches 115/75# max in remaining time 2 min rest... Read More

4 Rounds 500M Row 200m Farmers Carry 70/50s 30/22 Cal Bike 200m SB Carry 100/80#

Teams of 3 3 Rounds 30 Synchro Front Squats 155/115lbs (2 athletes) 30 Synchro Burpees over Bar (2 athletes) 10 Power Cleans 155/115lbs (all athletes)

Bench Press 65/5, 75/5, 85/5 .COM WOD For Time 15-12-9 Strict Handstand Push Ups 21 Sit Ups in between sets immediately into 15-12-9 Strict Ring... Read More

Deadlift 65/5, 75/5, 85/5 “Comedy of Errors” AMRAP In 20 Minutes  Teams of 2 10 Deadlifts 275/185# 20/15 Cal Bike + Partner Deadlift Hold 30/24... Read More