OLYMPIC LIFTING TECHNIQUE 2 Clean Pulls + 1 Clean: 4 x 1 @ 80%+ Snatch w/pause in catch: 4 x 1 @80%+ AMRAP 16 MIN– OUTSIDE 100m Farmers Carry 200m Run 100m Farmers Carry 300m Run 100m Farmers Carry 400m Run 100m Farmers Carry *Keep increasing the run by 100m till time runs out AMRAP 16 MIN – INSIDE 10 SA Devils Press, 50/35 20 WT Box Step Overs, 50/35 30 Double UndersRead more

10 Minutes of Handstand Walk Practice Then…… From the Crossfit Main Site: For 20 minutes:Run 1 mile (can row 2k or ski 1600m)In the remaining time, complete as many rounds as possible of:7 strict toes-to-bars14 handstand shoulder tapsRead more

WWPF 100m Sled Push Relay x 1 50 Burpee Box Jumps, (mix reps anyway) 400m Run Relay 100m Sled Push Relay x 2 40 Burpee Pull-ups (mix reps anyway) 400m Run Relay 100m Sled Push Relay x 3 30 Burpee MU (mix reps anyway) 400m Run RelayRead more

10 Minutes to a Heavy Power Clean Then….. Holleyman 30 Rounds 5 Wall Balls 20/14 3 HSPU 1 Power Clean 225/153 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.Read more

Weighted Pull-ups: Work up to a heavy single *Beginners: 5 x 5 (assisted pullups or ring rows) Then…. 20 MIN AMRAP 21 KB Swings, 53/35 15 Burpees 9 Chest 2 Bar Pull-ups *100m Sandbag Carry @Min 4-8-12-16Read more