Bench Press: 4-4-4-4 Strict Chest 2 Bar: 4 x max effort THEN… 5 Min AMRAP 500m Row Max C2B Pull-ups 5 Min AMRAP 30/20 Cal Bike Max Box Jumps, 24/20 5 Min AMRAP 400m Run or SKi Max KB Swings, 53/35 *2 min rest between AMRAP’sRead more

Snatching Holleyman (Compare to real Holleyman on 11/23/21) 30 Rounds for Time: 5 Wall Balls 3 Handstand Pushups 1 Snatch 155/103Read more

Back Squat: WK 1 4 x 5 @ 80% Then, Loaded Barbell Walks: 3 x 50′ @ 100% Then… CrossFit Open 12.1 7 Min of Burpees *Burpees are done to a target above our max reachRead more

Olympic Lifting Clean + 2 Front Squats + 1 Jerk: 5 sets over 75% No Foot Snatch: 2-2-2-1-1-1 Endurance 16 Min AMRAP 10 Plate Burpees, 45/25 20 Plate OH Lunge, 45/25 30 Double Unders 16 Min AMRAP 10 Pull-ups or Ring Rows 20 Cyclist Squats, 70/53 30 Kb Swings, 70/53Read more

a. 3×20 Barbell Bicep Curl b. 3×50 Sit Ups c. 3×15 Calf Raises Then…. Kelly: 5 Rounds for Time 400m Run or Row or Ski 30 Box Jumps 2/20 30 Wall BallsRead more