12 Min AMRAP DB Floor Press Ladder: 3-6-9-12-15… 1 Rope Climb 12 Min AMRAP 30 Sit-ups or 15 GHD’s 15 Cyclists Squats, 70/53 12 Min AMRAP Flight Simulator DU: 5-10-15-20-25-30-35-40-45-50 and reverseRead More
Bench Press 6 RM Then 1xME at 90% Weighted Strict Pullup 3×1 Then…… Crossfit Main Site WOD AMRAP 12 Minutes-Do not put the kettlebell down 12 kettlebell swings 53/3512 kettlebell squats12 single-arm kettlebell push pressesRead More
10 Min EMOM 3 T&G Power Cleans (increase weight each minute) Then… 15 Min AMRAP 5 Power Cleans, 185/123 10 Box Jumps, 24/20 15 Wall Ball Shots, 20/14Read More
Back Squat 3×6 Then…… 5 Rounds 20 Pushups 20 Toes to Bar *Every 3 Minutes, perform 5 Back Squats 185/133. Squats to be taken from a rack* Squats start at 3 minute markRead More
Can be done in any order AMRAP 12 Minutes 250m Row-Try to keep pace under 52 sec/45sec 50 Double Unders-Try to do unbroken AMRAP 12 Minutes 10 L Sit Pull Ups 20 Single Leg Squats AMRAP 12 Minutes 10 Toes to Bar 20 DB Snatch-Heavy 300m RunRead More