EMOM 10 Minutes 1 Clean 1 Hang Clean 1 Jerk Then…….. 3 Rounds- 2 Minute Bike Max Cal 2 Minute Max Squat Cleans 165/103 *Rest 2 Minutes between rounds Virtual WOD: 7am, 12 Noon, 6pm a. Cossack Squat to Strict Press 3×15-20 per side b. Chair Dip 3×15 (weighted if possible) Then….. AMRAP 14 Minutes...Read More

Fit4All-9am Crossfit Triathlon-Can be done straight through or broken up into rounds Row 3000m Run 2 Miles Bike 150/100 CalRead More