0:00-15:00 Heavy Power Clean and Jerk 17:00-37:00 Partner AMRAP 20 Minutes (you go, I go) 2 Ring Muscle Ups 4 HSPU 6 Power Clean and Jerks 165/113 100m Fireman Carry or Sandbag Carry after every 6 rounds (3 per person)Read More
RDL 3×10 (3 sec negative, 1 second pause) Weighted Strict Pullup 3×5 Then…… 5 Rounds 10 DB Bench or Floor Press-Moderate to Heavy Weight (2DBs) 10 Toes to Bar 2 Rope Climbs 18′Read More
10 Minutes of Pullover Practice Then….. From the 2023 Crossfit Games-Age Group Endure The Colosseum 50-calorie Ski Erg50-calorie Bike75 double-unders50-calorie Ski Erg50-calorie Bike75 double-undersRead More
WWPF AMRAP 35 MIN 150 Wall Ball Shots, 20/14 150 Kb Swings, 70/53 *partners work at the same time but on different movements 200m Med Ball Run Relay (both do 200m), 20/14 100m SA Farmers Carry Relay (Both do 100m), 70/53 150 Med Ball Situps, 20/14 150 Walking Lunges, 70/53 *partners work at the same...Read More
RDL: 3 x 10 Strict Pull-up: Find 1RM 5 Min AMRAP 800m Run Max Chin over Bar Pullups REST 2 MIN 5 Min AMRAP 600m Run Max Chest 2 Bar Pull-ups REST 2 MIN 5 Min AMRAP 400m Run Max Muscle-upsRead More