15 Minutes to work up heavy to 1 Bear Complex Power Clean + Front Squat + Jerk +Back Squat + Behind the Neck Jerk Then…… From Crossfit HQ Mainsite (Can use rack or clean and jerk) Complete as many rounds as possible in 20 minutes of: 25 burpees15 bodyweight back squatsRead more

10-9-8-7-6-5-4-3-2-1 Deadlift, 225/153 Cyclist Squat, use db or kb *30 Double Unders after each round 1-2-3-4-5-6-7-8-9-10 Bent Over Row, 153/103 Skull Crushers, DB *5 HSPU after each roundRead more

2 Cleans + 1 Jerk Then….. 21-15-9 Clean 135/93 T2B Jerk 135/93Read more

Bench Press: 4-4-4 Strict Pull-ups: 3-3-3 Then… 20 Min AMRAP 2000m Row or Ski AMRAP Ladder remaining time: 5-10-15-20….. Ring Push-up Box Jump, 24/20Read more

Pause Snatch 2-2-2 Then….. 7 Rounds 3 Ring Muscle Ups (5 pull/5push) 3 Snatch 145/103Read more