WWPF – Running Clock 0:00 – 10:00 Build to a 5 Rep Hang Snatch 12:00 – 30:00 (18 Min AMRAP) 30 Synchronized KB Snatches, 53/35 200m Run Relay (each runs 200m) 30 KB Step-overs, 53’s / 35’s (mix reps anyway) / 20″ box 200m Run Relay 30:00 – 36:00 (6 Min AMRAP) Max Muscle-ups OR Max Burpee Pull-ups (mix anyway)Read more

As Much Distance as Possible in 10 Minutes Farmer Carry Sled Pull Combination (2kb) Sled weight 90#/45# 10 Minute AB Circuit 15 GHD Sit Ups 15 Leg Raises 15 Turkish Sit Ups AMRAP 10 Minutes 5 Strict C2B Pullups 10 Ring Pushups 15 Sand Bag Squats 100/75Read more

Barbell Glute Bridge Work up to a heavy 8 Rep (1-2 sec pause at top) Then… 15 MIN AMRAP 30 DU 21 Shoulder 2 OH, 135/93 60 DU 15 Shoulder 2 OH 90 DU 9 Shoulder 2 OH 120 DU 3 Shoulder 2 OH Max DURead more

5 Rep Max Hang Clean Then…… Rinse and Repeat(ish)-From the 2022 Crossfit Games Every 2 Minutes for as long as possible: Ski or Row 10/8 Cal 8 Burpees *Increase Burpees by 2 reps every round until you cannot complete in 2 minutes*Read more

Overhead Squat (wk 4): 3 x 8 Then… 3 Rounds 400m Run 50 SA OH Lunges, 50/35 25 Pull-upsRead more