15 Minutes to work up to heavy 2 Clean + 1 Jerk Then… AMRAP 18 Minutes 10 Muscle Ups 15 Cal Assault Bike 20 Clean and Jerk 135/93 25 Burpees over Bar   Mid Atlantic Athlete Ben Smith at the Crossfit Games  Read More

TWOW: 1200m Run, 800m Run, 600m Run, 400m Run, 200m Run Rest 2 Minutes between each, RPE 7-8 Skill WOW: 10 Minutes HS walk practice, add obstacles if advanced 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 15-20 toe to bar into ring muscle up, rest as needed between reps 3...Read More