crossfit

For Time 250m Row 30 DB Box Step Ups 50/35..1DB 250m Row 20 DB Box Step Ups 250m Row 10 DB Box Step Ups 250m... Read More

3 Rounds For Time 14 Deadlifts 275/185lbs 7 Ring Muscle Ups then 3 Rounds  25 Wall Balls 10 BBJO 24/20 then 30 Strict Pull Ups

3 Rounds For Time 25 Toes to Bar 5 GTOH 225/155 75′ HS Walk

Back Squat  70/5, 80/3, 90/1, 75/8×3 OTM for 21M M1 10 BBJO 24/20 M2 10 Overhead Squats 115/75lbs M3 10/8 Cal Bike

4 Rounds for Completion 75′ Front Rack Carry 75′ HS Walk 5-10 Strict Toes to Bar 6 Rounds 1 Minute Max Bike 1 Minute Max... Read More

Bench Press 5×5  AMRAP in 15 Minutes 3-6-9-12-etcJerks 135/95lbs Front Squats135/95lbs Chest to Bar

Get Fit, Save Kids 400m run 60 box step ups 60 push ups 400m run 60 push ups 60 box step ups 400m run 20/14... Read More

3 Rounds  5,4,3,2,1 Strict Pull Ups weighted 5,4,3,2,1 Turkish Get Up per side 5 Rounds In 2 minutes 5 SB Cleans 150/100 15 Weighted Sit Ups... Read More

OT4M for 24 Minutes 20/15 Cal Bike 10 Deadlifts 255/175lbs 20 Burpees

Power Clean & Push Jerk 8×2 building in weight 15-12-9 Cal Row Thrusters 95/65lbs Toes to Bar immediately into  10 DB Thrusters 50/35s 9 Muscle... Read More