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CROSSFITSKILLPistol Skill/Warm Up1:30 KB/Ankle Stretch, per side16 Cossack Squats24 Pistol Negatives, 12 per leg (Standing onbox) METCONFor Time25′ S. Arm DB OH Walking Lunge 50/35lbs30... Read More

CROSSFITPARTNER WOD Alternate Movements 26 Min AMRAP8 Hang Snatch 55/754 Hand Stand Push Ups8 Toes To Bar BOOTCAMP 6 Rounds24 Min EMOM 2 Dumbbells 1)... Read More

Crossfit SKILL Work Rope Climb Skill1×3 Seated Footlock1×3 Seated Footlock+Standthen, 1-3 rope climbs METCON AMRAP 27 Minutes, alternating full roundswith a partner: 6 Box Jump... Read More

crossfitSKILLBar Muscle Up 2×3 Big BMU kips, as singles2×3 Big Kips + Knees upEMOM 5 Minutes1-3 Perfect BMU METCON21-18-15-12-9-6-3Thruster 95/65lbs8-7-6-5-4-3-2Bar Muscle Up BOOTCAMP20 Min AMRAP10... Read More

CROSSFIT Deadlift1×[email protected]%1×[email protected]%1×[email protected]%1×[email protected]%1×[email protected]%Reps are touch and go METCONAMRAP 10 Minutes16 DB Farmer’s Hold Lunges 30s-70s10 Hip Extensions15 Hollow rocks BARBELLBack Squats2×4 802×3 842×2 88

CROSSFIT Strength Every 1:30 for 15:00 (10 sets)1 Tempo Pull Squat SnatchStart around 60% and add weight if it looksand feels good. Goal should be... Read More

CROSSFITBack Squat 3-3-3-3-3 Start @75% Build Up Try To Find A New 3RM 1000M Row For Time BARBELLPower Clean + Hang Power Clean 65-70-75-8074-78-82-8576-80-84-88

CROSSFIT with a partner split work however you want For Time400Double Unders30 Power Snatches 145/100lbs16 Wall WalksRest 3:00300 Double Unders24 Power Snatches 145/100lbs12 Wall WalksRest... Read More

CROSSFITEvery 90 seconds To Failure 2 Front Squats Start @ 75% Add 10 to 5 Pounds Each Round Metcon For Time21 Hang Squat Cleans 95/65lbs15... Read More

CROSSFIT In Teams of 2AMRAP 35 Minutes1000m Run5:00 Row for Calories1000m Run5:00 Double Unders1000m Run5:00 C2 Bike for CaloriesSplit Machine as desired, athletes runtogetherScore is... Read More