STRENGTH: (15 minutes) Front Squats 3×3 @ 90% MetCon: For Time 12-9-6-3-6-9-12 DL (185/135) HSPU Over the box-box jump (30/24)Read more

Partner MetCon: 5 Min AMRAP 400 m run ME HPC (135/95) 5 Min AMRAP 400 m run ME WB (20/14) 5 Min AMRAP 400 m run ME Burpees 5 Min AMRAP 400 m run ME K2E/knee raises 5 Min AMRAP 400 m run ME DU/SU (3:1) * Each partner will run once, work once in each AMRAP- rest remainder of 5 minutes. Count total reps 🙂Read more

MetCon: 15.5 http://crossfit.comRead more

Strength: (14 minutes) 1.) Strict Pull ups- 1 X ME (sx barbell assisted pull up) 2.) C2B- 1 x ME (sx ring rows) 3.) Butterfly- 1 x ME (sx banded) *1 set at max effort at each movement. Rest as needed between movements. Count total reps MetCon: Partner WOD (for time) Buy in: 800 m Run (400 each- run together) 10-1 Back Squat (135/95) Box jump (24/20) Cash out: 80 bar facing burpees (divide reps as needed) *For 10-1: Each partner must complete all back squats and all box jumps. One partner will complete 10 back squats while the other completes 10 box jumps. Then switch.. Then 9..8…7….6…..1Read more

STRENGTH: (20 minutes) Snatch Technique 1 power position- power snatch + 1 power position- full snatch @ 65% of 1RM snatch 1-1-1-1-1-1-1-1 MetCon: 12 min AMRAP 5 ring dips 15 air squats 30 ab mat sit upsRead more