WWPF 0:00 – 18:00 (18 min AMRAP) 30 Cal Row (Mix Anyway) 20 Bench Press, 185/113 (mix reps anyway) 1 Legless Rope Climb EACH 20:00 – 38:00 (18 min AMRAP) 30 Deadlifts, 225/153 (mix anyway) 200m Run Relay (ski relay if rain) 10 Synchronized Bar Facing Burpees over BarRead more

AMRAP 10 Minutes 10/8 Cal Bike 50′ HS Walk or OH Carry AMRAP 10 Minutes 20 Deficit Lunges (2x45lb plates) 50 Double Unders AMRAP 10 Minutes 15 GHD Sit Ups or Weighted Sit Ups 15 Russian Twists 15 Leg RaisesRead more

10-9-8-7-6-5-4-3-2-1 For Quality, not for Time Strict Pullup Ring Dip *if easy for you, add weight Then….. 2 Rounds 500m Row 40 Wall Balls 2 Rounds 500m Ski 30 DB Thrusters 50s/35s (2DB)Read more

EMOM 12 MIN Clean + Hang Clean + Jerk Then… FOR TIME 21 Hang Cleans, 135/93 30 Box Jumps, 24/20 15 Hang Cleans, 165/113 30 Box Jumps 9 Hang Cleans, 185/133 30 Box JumpsRead more

Front Squat: Test 1 RM Then….. Crossfit Open WOD 23.2 AMRAP 15 Minutes 5 Burpee Pullups 10 Shuttle Runs (1 rep equals 25ft up AND 25ft back) 20 touches *Add 5 Burpee Pullups each roundRead more