crossfit

5 sets 20 Box Jumps 24/20 20 Toes to bar 20/15 cal row 10 SHSPU rest 2 minutes

AMRAP in 4 Minutes Bike 20/15 Cals 1 Bar Muscle Ups 2 Front Squats 165/115lbs 2 Bar Muscle ups 4 Front Squats 3 Bar Muscle... Read More

3 Rounds For Time *alternate with a partner I go you go 12 Deadlifts 225/175 lbs 9 Bar Facing Burpees 6 Bench Press 185/115lbs 12... Read More

3 rounds  25 DB Box Step ups 50/35# DB 100 Double Unders 50 Wall Balls 20/14# *20 minute time cap 

For Time 800m Run 45 Ring Dips 400m Run Rest 3 minutes Bike 2 miles 45 Strict Pull Ups Bike 1 mile Rest 3 minutes... Read More

OT3M for 21 Minutes Bike 12/9 cals Double OH Carry 50′ or 50′ HS Walk….carry 24/16kgs Bike 12/9 cals

5 Rounds For Time 15/12 Cal Row 5 Squat Cleans 185/115lbs Rest 1 min then immediately into 3 RFT 10 Power Cleans 135/95lbs 10 BFB

3 Rounds 15/12 Cal Bike Standing only 12 DB Deadlifts 50/35s 9 DB Hang Cleans 50/35s 6 DB STOH 50/35s Rest 5 minutes 45/36 Cal... Read More

OTM for 8 Minutes 1 Snatch 80-90% For Time 9 Front Squats 135/95lbs 9 Toes to Bar 36 Double Unders 15 Front Squats 135/95lbs 15... Read More

AMRAP in 5 Rounds M1: Bike Cals M2: Row Cals M3: Shuttle Runs 25′ M4: DB Squat Snatch 50/35#