crossfit

Turkish Get Up 5,4,3,2,1 5 Box Jumps In Between sets 4 RFT 40 Double Unders 40/30 Cal Bike 400 M Run or Row 500m

For Time 5 Legless Rope Climbs 100′ HS Walk 50 Wall Balls 20/14 10 SB Cleans 50 Wall Balls 20/14 100′ HS Walk 5 Legless... Read More

2 Rounds Max Power Snatches 75/55lbs 15s work then rest 45s 2 Rounds Max Power Snatches 95/65lbs 30s Work then rest 1 minute 2 Rounds... Read More

Front Squat 1RM 10 Rounds For Time 5/7 Cal Bike 5 Hang Squat Cleans 155/105lbs

1 Pause Split Jerk + 1 Split Jerk…build over 8 sets AMRAP in 5 Minutes Strict Handstand Push Ups *OTM 5 Toes to Bar Rest... Read More

AMRAP In 13 Minutes 12/9 Cal Bike 9 Handstand Push Ups 6 Front Squats 165/110lbs then 21-18-15-12-9 Sit Ups…GHD optional Turkish Get Ups 16/12kg

3 Rounds 200m Run 9 Burpee Deadlifts 50/35s 200m Run 7 DB Cleans 200m Run 5 DB Burpee Clean & Jerk Rest 2 minutes

Bench Press 5×5 RX For Time 60/40 Cal Echo Bike 20 Bar Muscle Ups 100′ HS Walk INT For Time 60/40 Cal Echo Bike 20... Read More

5-4-3-2-1Turkish Get Ups…increasing weight over sets 4/4 Pistols For Time 3 Rounds 22 Toes to Bar 11 Dball Cleans 100/80 Rest 2 minutes 2 Rounds... Read More

HOT SHOTS 19 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run