STRENGTH: (16 minutes) Back Squat 6×2 @ 80 % MetCon: 5 min AMRAP 400 m run ME bear complex with remainder of time (115/75) * rest 1 minute 4 min AMRAP 300 m run ME Thruster with remainder of time (115/75) *rest 1 minute 3 min AMRAP 200 m run ME GTO with remainder of time (115/75) *score = total repsRead more

STRENGTH: (30 minutes) Push Press 5×2 @ 85% Deadlift 3×10 @ 55% MetCon: For Time 100 KBS 200 DU (2:1) *split however you want 🙂Read more

STRENGTH: (15 minutes) Back Squat 2×5 @ 85% *rest at least 5 minutes between sets MetCon: For Time 4 RFT 9 HSPU 15 Box Jump Over (24/20) 21 WB 20/14Read more

STRENGTH: (18 minutes) 1 clean + 1 hang clean 1-1-1-1-1-1 (Work up to 90 % clean) MetCon: 9 min AMRAP 6 T2B 9 HPC (135/95) 6 C2BRead more

Attention all athletes: No WOD today. Come out to Maverick CrossFit between 8-3 pm to support all COI athletes competing !!!!Read more