crossfit

Deadlift 5×5 @65-70% AMRAP in 18 Minutes15 GHDS12 DB GTOH 50/35lbs100′ Walking Lunge 50/35lbs

Teams of 3200 Cal Bike150 Pull ups100 Burpee Box Jump Overs 24/20″

OT3M for 6 sets15/10 Cal Bike12 Toes to BarMax Hang Squat Cleans 185/125lbsRest 1 minute

2 sets400 meter run50 Push ups500 meter row25 Bench Press 155/105lbsRest 5 minutes

Push Press 5×5 65-70% 10 Rounds For Time40 Double Unders20 Sit Ups1 Rope Climb

Back Squat 5×5 65-70% of 1RM For Time150′ Lunge Walk 50/35lbs20 Sandbag Cleans 150/100#150′ Lunge Walk 50/35lbs

“Mile High”For Time:800 Meter Run50 Power Snatches 75/55#800 Meter Run7 Rope Climbs800 Meter Run50 Bar-Facing Burpees

Pre-WODOn the Minute for 5 setsM1: 1/1 Turkish Get UpsM2: 3 Weighted Pull Ups or 3 Negatives “Happy Hour”3 Rounds for Time12 Power Cleans 135/9512... Read More

AMRAP in  3 Rounds of:M1: Calorie BikeM2: Sandbag Cleans 150/100lbsM3: BBJO 24/20M4: DB Front Squats 50/35lbsM5: Rest

For Time500′ Shuttle Run…25′ increments27 Burpees500′ Shuttle Run…25′ increments21 Burpees500′ Shuttle Run…25′ increments15 Burpees500′ Shuttle Run…25′ increments9 Burpees Post WOD Accessory2 Rounds20 Hollow Rocks20 Arch... Read More