crossfit

Back Squat 3×10 OT2M for 20M200m Run6 GTOH 135/95lbs

For Time4 Rounds  25/20 Cal Assault Bike or 20/15 Echo Bike50 Air Squatsthen100 Pull Ups

6 Rounds For Time5 Bar Muscle Ups15 Box Jumps 24/20″25 Russian Swings 32/24kg

For Time50 Wall Balls 20/1420 Toes to Bar35 Wall Balls35 Toes to Bar20 Wall Balls  50 Toes to Bar

Teams of 22k Row100 Burpee Box Jump Overs 24/20″2k Row

4 Rounds For Time30/20 Cal Bike25 Power Snatches 95/65lbs

Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen WarriorsFor time:Run 800 Metersimmediately followed by… Three rounds of:4 Muscle-Ups8 Strict Handstand... Read More

“Lead Foot”AMRAP 4:27/21 Calorie Row27 Burpees27 Chest to Bar Pull-ups… Rest 4 MinutesAMRAP 4:21/15 Calorie Row21 Burpees21 Toes to Bar… Rest 4 MinutesAMRAP 4:15/9 Calorie... Read More

Push Press Build to a heavy set of 6 in 10 minutes AMRAP in 15 Minutes60 Double Unders20/15 Cal Bike10 Thrusters 155/105

“Hot and Heavy”Teams of 34 Rounds For Time (30 Minute Cap):75/60 Calorie Assault Bike60 Toes to Bar45 Power Cleans30 Power Snatches Round 1: 115/85Round 2:... Read More