WWPF 3 Rounds 30 cal Bike (mix cals anyway) 20 Synchronized DB Hang Snatches, 50/35 10 ALT Strict Pull-up (partner hangs) 2 Rounds 45 cal (mix cals anyway) 30 Synchronized DB Hang Snatches 15 HSPU (partner holds HS) 1 Round 90 Cal (mix cals anyway) 60 Synchronized DB Hang Snatches 30 MU (mix anyway)Read more

12 Days of Crossfit West Chester1 MU 2 Heavy Thrusters, 135/93 3 HSPU4 Knees 2 elbows5 Golden Ring Pull-ups6 KB Swings, 53/357 Burpees Tuck Jumps8 Box Jumps, 24/209 Situps10 KB Snatches, 53/3511 Wall Ball Shots, 20/1412 SDHP, 53/35Read more

Power Clean: 2-2-2-2-2 Then…. “Iron Bounce” –3 Rounds 21 Ring pushups 15 Box Jump Overs, 24″/20″ 9 Deadlift, 275/203Read more

Pause Front Squat 5 x 3 @ 75-80% (3 sec pause) 3 Rounds 15/12 Cal Bike 30 SA DB Thrusters, 50/35 15 pull-upsRead more