crossfit

Split Jerk Build to 2 RM out of the rack 6 RFT 20/15 Cal Bike 15 Toes to Bar

Deadlift OTM for 8M  80/2 7 Rounds For Time *I go You go w/ a partner…each does 7 20 Cal Row  INT 15 cals…Scaled 10... Read More

For Time 20 SB Cleans 150/100# 1.5 Mile Run or 4.5 mile Echo Bike 400′ Farmers Carry 70/50s

Wednesday AMRAP in 15 Minutes 5 Bar Muscle Ups 10 Strict HSPU 15 Thrusters 115/85lbs 20 Box Jumps 24/20 Post 3 sets 10/10 single arm... Read More

Bench Press  50/15, 60/12, 70/10 AMRAP in 6 Minutes 50 Double Unders 100′ SB Carry 10 Chest to Bar Rest 2 minutes  Repeat 3 sets

OTM for 8 Minutes 4 Cleans 70% of max 3 Rounds For Time 20/15 Cal Row 5 Wall Walk Ups Rest 3 minutes 60/40 Cal... Read More

31 Heroes AMRAP in 31 Minutes 8 Thrusters 155/105lbs 6 Rope Climbs 11 Box Jumps 30/24″ *1 partner always running w/ SB or Plate 45/25lbs

6 Rounds For Time 15 Hang Power Cleans 95/65lbs 15 Pull ups 15 Burpees lateral over bar

Thursday AMRAP in 20Minutes Row 500m 30 Sit Ups 30 Step Ups 50/35lbs DB…single DB

For Time 15 Bar Muscle Ups 15 Shoulder to Overhead 135/95lbs Rest 2 minutes 10 Bar Muscle Ups 10 Shoulder to Overhead 185/125lbs Rest 2... Read More