crossfit

Deadlift 5,3,1,1,1 “Mele Kalikimaka”For Time2000m Rowthen  5 Rounds20 Pull Ups7 Push Jerks 135/95lbs

“Where’s The Tylenol”For Time20-18-16-14-12-10-8-6-4-2Burpee Box Jump overs 24/20*After each set 20/15 Cal Bike

“Hallelujah, Holy $#!t”AOTM for 20 MinutesM1: 7 Power Cleans 165/110lbsM2: 8 Ring Muscle UpsM3: 9 Front Squats 165/110lbsM4: 12 Toes to Bar + 24 Double... Read More

Strict Pull Ups 90s Work, 60s Rest, 60s Work, 30s Rest, 30s Work “Whoa Geez Look At The Time”AMRAP in 10 Minutes12 DB Snatches 50/35lbs15 Sit... Read More

Back Squat 5, 3, 1,1,1 “Save the Neck For Me Clark”For Time150 Double Unders50 SHSPU100/75 Cal Row50 HSPU150 Double Unders

“Santa Don’t Visit Funeral Homes Lil Buddy”For Time1 Mile Run*1st 400m Overhead Plate Carry*2nd 400 Farmers Carry*3rd 400m Sandbag Bearhug Carry*4th 400m Run

Deadlift 5×8-10 “Fuller, Go Easy On The Pepsi”3 Sets25/20 Cal Bike100′ Walking Lunge 50/35s15 DB Facing Burpees

AOTM for 10MTurkish Get UpWegithed Pull Up “Keep The Change Ya Filthy Animal”For Time1500M Rowthen 5 Rounds7 Bar Muscle Ups7 STOH 155/105lbs

“This is it, Don’t Get Scared Now”5 Rounds For Time400m Run30 Wall Balls10 Power Cleans 115/85lbs

“The Wet Bandits”Teams of 250 Devil Press60 Cal Row60 DB Step Overs 50 Cal Row70 Burpee Box Jump Overs40 Cal Row