WWPF 0:00 – 10:00 Work up to a heavy snatch 12:00 – 24:00 12 Min Ladder (2-4-6-8-10-12-14…..) Synchronized Devils Press (1 DB), 50/35 Synchronized SA DB OH Squat, 50/35 (modify w/Front Rank or goblet) 25:00 – 35:00 10 Min RELAY AMRAP 10 Shuttle Runs (25′) + 1 Rope ClimbRead more

10 Rounds-2013 Crossfit Games Remix 3 Bar Muscle Ups 15/12 Cal Ski Then…. Bodybuilding Cash Out: Not For Time 3 Rounds 20 Bicep Curls-Barbell 20 Sandbag Lunges 20 KB RDLs-SlowRead more

Bench Press: 4 x 4 *Max Push-ups after each set FOR TIME 400m Run ::1 Round:: 50 Double Unders 25 Sit-ups 15 Thrusters, 75/53 400m Run ::2 Rounds:: 50 Double Unders 25 Sit-ups 15 Thrusters 400m Run ::3 Rounds:: 50 DU 25 Sit-ups 15 ThrustersRead more

EMOM 10 Minutes 3 Touch and Go Power Cleans Then….. AMRAP 18 Minutes 1 Strict Ring Muscle Up (3 Pull + 3 Push) 4 Strict Deficit HSPU (45lb/35lb Plates) 6 Power Cleans 185/133Read more

Back Squat: 4RM Then, 3 x 4 Split Squats @ 40% For Time 400m Run 42 SA Russian Swings, 70/53 21 Toes 2 Bar 30 SA Russian Swings 15 Toes 2 Bar 18 SA Russian Swings 9 Toes 2 Bar 400m RunRead more