Strict Press or Floor Press 1 RM Then…… Every 5 Minutes for 4 Rounds 20 Wall Balls 15 Devil Press (2 DB) 50s/35s 15/10 Cal Assault BikeRead more

CrossFit Bodybuilding– 12 min cap 10-9-8-7-6-5-4-3-2-1 RDL’s, 155/103 Strict Pull-up DB Skull Crushers Cardio Junkie – AMRAP 12 Min 1 min Max Cal Bike 1 min Max Burpees 1 Min Max Jumping Pull-ups Mid-Line Mania– AMRAP 12 Min :15 L-Sit 10 Straight Arm Russian Twists, 15/10 5 Barbell Roll outsRead more

Work up heavy 2 Cleans + 1 Jerk Then……. 4 Rounds for Time 8 Squat Clean and Jerk 165/113 12 HSPURead more

Bulgarian Split Squats: 4 x 4 (heavy) Single Arm Press: Build to heavy 4 per arm Then… 15 Min AMRAP Cash In: 50/40 cal row or ski 10 DU 3 Toes 2 Bar 20 DU 6 Toes 2 Bar 30 DU 9 Toes 2 Bar 40 DU 12 Toes 2 Bar 50 DU 15 Toes 2 Bar *Increase DU by 10 and Toes 2 Bar by 3 every roundRead more

Snatch 1-1-1 Then…… Not Nate AMRAP 16 Minutes 2 Strict Ring Muscle Up (4 Pull + 4 Push) 4 Snatch (Squat) 155/103 8 KB Snatch 70/53Read more