15 Minutes to Heavy Complex: 1 Snatch+ 2 Hang Snatch Then….. AMRAP 15 Minutes 30 Crossovers 5 Snatch 155/103 300m RunRead more

Front Squat Every 2 Minutes 1×8@70% 1×6@ 75% 1×4@80% 1x Max Reps (15-20) @60% Then…. 10 Rounds 30 Seconds of Burpees 30 Seconds RestRead more

Olympic Lift Technique Class: The Total -1 RM Snatch -1 RM Clean and Jerk Endurance Class: AMRAP 12 Minutes 200m Run (RPE 7-8) 100m Walk Recovery AMRAP 12 Minutes 10 Burpees to Plate 15 Plate G2OH 20 Plate OH Lunges AMRAP 12 Minutes 5 Sandbag Ground to Shoulder (not over) 10 Sandbag Squats 100m Sandbag CarryRead 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 time but on different movements 200m Med Ball Run Relay (both do 200m) 100m SA Farmers Carry (Both do 100m)Read more