WOD

Main – CrossFit Strength Back Squat (4×2@75%) Conditioning Metcon (AMRAP – Reps) 10 Minutes to Complete: 100 Double-Unders 50 Wall Balls (20/14) Max Reps Pull... Read More

Main – CrossFit Mobility -Banded external hip capsule rotation -First Rib MOB w/PVC Skill 15 Minutes to make up missed lifting or work on a... Read More

Main – CrossFit Weightlifting Perform 1a & 1b as an Alternating EMOM for 10:00. Even- Hang Snatch Odd- Ring Dips 1a: Hang Snatch (3@65%) 65%... Read More

Main – CrossFit Strength Back Squat (5×3@70%) Conditioning Metcon (Time) 12 Minute AMRAP: 30 Burpee Step-ups (20″ Alternate legs) 40 OHS (45/35) 50 Lateral Bar... Read More

Main – CrossFit Weightlifting Perform 1a & 1b as an Alternating EMOM for 10:00. Even- Hang Clean Odd- Burpees 1a: Hang Clean & Jerk (2... Read More

Main – CrossFit Weightlifting You have a strict 8:00 Minutes to complete 1&2. 1: Snatch (6:00 to a 1RM) 6:00 is the maximum time. The... Read More

Main – CrossFit Strength Back Squat (3@70%, 3@75%, 3@80%, 3RM) You have 1 attempt at the 3RM. Choose your weight wisely. Conditioning Metcon (Time) 3... Read More

Main – CrossFit Mobility -Barbell Quad Smash 2:00 each side. -Anchored T-Spine Smash 2:00. Skill 15 minutes to make up missed lifting or work on... Read More

Main – CrossFit Weightlifting Hang Clean & Jerk (EMOM 7:00 3 Hang Clean&Jerks @75%) Just Above Knee Conditioning Metcon (Time) 15 Minutes to Complete: 50... Read More

Main – CrossFit Strength Back Squat (5@70%, 5@75%, 5@80%, 5RM) Conditioning CrossFit Games Open 12.1 (AMRAP – Rounds and Reps) 7-Minute AMRAP of: Burpees to... Read More