WOD

Main – CrossFit Strength Front Squat (3×10 Heavier than Last Week) Conditioning Metcon (Time) Run 400m 10 Strict HSPU (sub 10 Ring Dips) 30 Jumping... Read More

Main – CrossFit Strength Push Press (1×3@70%, 1×3@80%, 1xME@90%) Conditioning Metcon (AMRAP – Rounds) Alternating EMOM for as long as possible (20:00 cap): Even- 20... Read More

Main – CrossFit Weightlifting Power Snatch (15 Min to Work to 5RM drop each rep) Conditioning Metcon (AMRAP – Reps) Every 2:00 for 10:00 (beginning... Read More

Main – CrossFit Strength Back Squat (1×5@65%, 1×5@75%, 1xME@85%, rest as needed) Conditioning *20 Minute Cut Off* Metcon (Time) 3 Rounds: 20 Barbell Lunges (45/35)... Read More

Main – CrossFit Mobility -Internal Hip Capsule Rotation -Anchored T-spine Smash Skill 15 Minutes to make up missed lifting or work on a skill of... Read More

Main – CrossFit Weightlifting Power Clean & Push Jerk (15 Min. Work to 5RM drop each rep & reset quickly) Conditioning Metcon (Time) 100 Double... Read More

Main – CrossFit Strength Front Squat (3×10 As Heavy as Possible) Conditioning Metcon (Time) 3 Rounds: Run 400m 20 Pull ups *Rest 1:00 between rounds

Main – CrossFit Strength Push Press (1×5@65%, 1×5@75%, 1xME@85%) Conditioning Metcon (Time) 3 Rounds: 15 Target Burpees (6″) 50 Double unders 10 Slam Balls (40/30)

Main – CrossFit Conditioning Metcon (Time) Run 400m 20 Step-down Box Jumps (24/20″) Run 200m 40 Russian Twists (45/25) (R/L=2) Run 400m 20 Knees to... Read More

Main – CrossFit Weightlifting Power Clean & Push Jerk (3×5@80% – Touch and Go) Conditioning Metcon (Time) 21-15-9 Pull-ups (C2B Rx+) Clean & Jerk (115/75)