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CROSSFITClean Test 2×3 Squat Clean From Power Position3×2 Hang Squat Clean From The KneeThen 1 Rep Max Squat Clean Then 3X3 @ 70% Of What... Read More

CROSSFITPartnerAMRAP x 21 min, split work however**60 Calorie Row50 Hang Power C&J 115/85/6540 Toes to Bar** Every time you switch places, 3 Synchro Burpees (including... Read More

CROSSFITSkill Work – HSPUBeginner – 5 x 3-5 Pike/Box HSPUIntermediate – 5 x 2-5 HSPUAdvanced – Max Height 2 Rep Deficit HSPU EMOM x 16... Read More

CROSSFITEMOM x 53-5 L-Sit Pull-upsScale: Strict Pull-up 4 RFT50 Double Under20 Burpee Box Jump Overs 24/2010 Pull-upsRx+: 100 Double Under(Lateral BBJO okay if space limited)... Read More

CROSSFIT50-40-30-20-10Air SquatsAb Mat Sit-ups(13 min Cap) Skill Work – Ring MUBeginner: EMOM 3 False grip Ring rows + 3 Assisted TransitionsIntermediate: E2MOMx5 3-8 Foot Assisted... Read More

CROSSFITWith a partner:Partner A: Bike / Row for caloriesPartner B: Run 400m Each person runs 6x (1.5 mi total each)Score is total calories / total... Read More

Find a heavy complex:Hang Snatch + 2 Overhead Squats For Time2-4-6-8-10-8-6-4-2Overhead Squat 95/65/45Chest to Bar(15:00 cap) Barbell Squat Clean 3 rounds 75-80-85-90

CROSSFITChipperWith a partner150 Cal Row (switch 15)120 Wallballs 20/14 (switch 12)90 Pull-ups (switch 9)60 Hang Power Snatch 95/65/45 (switch 6)30 Ring Dips (switch 3) BOOTCAMP7... Read More

CROSSFITSkill Work – HS WalkBeginner: EMOM x 5 min, 3 Wall Kick-upsIntermediate: EMOM x 5 min, 10 Shoulder TapsAdvanced: EMOM x 5 min, 15-25′ HS... Read More

CROSSFITBack Squat3 x 10 @ 60-70%Can build Push Press3 x 8 @ 65-70%Can build Between sets: 1 Turkish Get-up, each arm. Can build in weight... Read More