crossfit

For Time 21-15-9 Power Snatches 95/65lbs Toes to Bar…directly into 21-15-9 Overhead Squats 95/65lbs Lateral Burpees over Bar

5 sets 8/8 1 Arm DB Row 100′ Filly Carry per side 50/35lbs AMRAP in 20 Minutes 50 Double Unders 40 Box Step Ups 20/14lbs... Read More

Close Grip Bench 5,5,5,5,5 For Time 500/400 M Row 21 Sumo Deadlifts 135/95lbs 21 Push Jerks 135/95lbs 500/400 M Row 15 Sumo Deadlifts 135/95lbs 15... Read More

Front Squat 5,5,5,5,5 Teams of 3 3 Rounds 30 Synchro Hang Squat Clean 135/95lbs (2 athletes) 60 Cal Bike (split) then 40 Ring Muscle Ups (split)

Snatch build to heavy in 15 minutes OTM for 21M M1  10 BBJO 24/20 M2  20 Russian Swings 32/24kg M3  30 DU’s + 10 T2B

Murph  1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run *If you have a vest, wear it!

27-21-15-9 American Swings 32/24kg 54-42-30-18 Sit Ups Med Ball Step Ups 20/14   24/20″

2 Rounds 3 sets of 15 Toes to Bar 6 Front Squat 155/105lbs 200′ Farmers Carry Rest 5 minutes between rounds

OT4M for 20 Minutes 200M Run 5 Deadlifts 275/185lbs 5 Bar Muscle Ups 

Hang Squat Snatch OT90s 5×5 build OT3M for 10 sets 6 DB Thruster 10 Burpees Lateral over DBs 40 Double Unders or 80 Singles