crossfit

Bench Press 70/5, 80/3, 90/1, 80/6×3 5 Rounds 5 Wall Walks 15 DB STOH 50/35s 15 Cal Row

Push Press + Push Jerk + Split Jerk *OTM for 8 Minutes and build to heavy “Fran” 21-15-9 Thrusters 95/65lbs Pull Ups

3 Rounds For Time 400m Run 25 Toes to Bar 5 Cleans 80% of max

Back Squat 70/5, 80/3, 90/1, 80/6×3 AMRAP in 20 Minutes 20 Cal Row 20 Wall Balls 30/20 20 Burpees over Erg

3 minutes Max Handstand Walk or Wall Walk up Rest 3 Minutes 400m Sandbag Run  Rest 2 Minutes 2 minute Max Handstand Walk or Wall... Read More

AMRAP in 20 Minutes 15 Toes to Bar 12/9 Cal Bike 9 Burpee Box Jumps 24/20 6 Ring Dips

DT 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Jerks RX 155/105lbs INT 135/95lbs Scaled 95/65lbs

Bench Press 70/5, 80/3, 90/1, 80/6×3 21-18-15-9 Calorie Row Handstand Push Ups

Alternate Movements w/ a Partner AMRAP in 15 Minutes 20 Wall Balls  2 Rope Climbs *Partner is always running 400m Rest 5 Minutes AMRAP in... Read More

“Lyla” RX 10-9-8-7-6-5-4-3-2-1 Ring Muscle Ups Bodyweight Clean & Jerks