crossfit

Deadlift 100% 2×2Strict Press 100% 2×2 Alternate OTM for 9 MinutesStrict Pull Ups  6-101 Arm DB Row 6-10/6-10Biceps Curl 6-10/6-10 5 RoundsRow 500/400mRest 45 seconds

Teams of 33 Rounds For Time1200 Meter Run30 Burpee Box Jump Overs … 1 athlete holds KBs 32/24kg9 Rope Climbs

Front Squat 100% 2×2Bench Press 100% 2×2 For Time3 Rounds25 Push Ups50 Ring Rows …foot beyond even with pull up bar Straight into3 Rounds75′ Front... Read More

Snatch 10×3 @ 70% 12 Minute AMRAP5-10-15-20-25Toes to BarBurpees to Bar

Split Jerk  Build to Heavy DoubleTeams of 3AMRAP in 10 MinuteCalorie Rowimmediately intoAMRAP in 10 MinuteBurpees to 12″ targetimmediately intoAMRAP in 10 MinuteShuttle Run in... Read More

Deadlift 3×3 @ 95% Teams of 2100 Cal Bike75 Synchro Pull Ups50 Synchro DB Snatches 50/35lbs

Strict Press 95% 3×3 Alternate OTM for 9 MinutesStrict Pull ups 8-12Face Pulls 15-30Biceps Curl 8-12 Alternate OTM for 8 MinutesDB Bench 8-10Tricep Ext 10-15... Read More

Hang Power Snatch heavy 2 AMRAP in 18 Minutes60 Double Unders250m Row20 Wall Balls 20/147/5 Ring Muscle Ups

Front Squat 95% 3×3Bench Press 95% 3×3 Nancy5 Rounds For Time400M Run15 Overhead Squats 95/65lbs

Hang Power Clean   Heavy Single 5 Rounds For Time16/11 Cal Bike12 Burpee Box Get Overs 24/208 Strict Deficit HSPU  8/6″