12 Min AMRAP DB Floor Press Ladder: 3-6-9-12-15… 1 Rope Climb 12 Min AMRAP 30 Sit-ups or 15 GHD’s 15 Cyclists Squats, 70/53 12 Min AMRAP Flight Simulator DU: 5-10-15-20-25-30-35-40-45-50 and reverseRead more

AMRAP 30Minutes Partner Fran 45 Thrusters 95/63 45 Pullups Partner Elizabeth 45 Power Cleans 135/93 45 Ring Dips Partner Diane 45 Deadlifts 225/153 45 HSPU Partner Karen 150 Wall BallsRead more

EMOM 10 Min 3 T&G Power Snatches Then… 7 Rounds for Time 8 Power Snatches, 75/53 8/5 Cal Bike 8 Burpees Over Bar 8/5 Cal SkiRead more

Bench Press 6 RM Then 1xME at 90% Weighted Strict Pullup 3×1 Then…… Crossfit Main Site WOD AMRAP 12 Minutes-Do not put the kettlebell down 12 kettlebell swings 53/3512 kettlebell squats12 single-arm kettlebell push pressesRead more

10 Min EMOM 3 T&G Power Cleans (increase weight each minute) Then… 15 Min AMRAP 5 Power Cleans, 185/123 10 Box Jumps, 24/20 15 Wall Ball Shots, 20/14Read more