12 Days of Crossfit West Chester1 MU 2 Heavy Thrusters, 135/93 3 HSPU4 Knees 2 elbows5 Golden Ring Pull-ups6 KB Swings, 53/357 Burpees Tuck Jumps8 Box Jumps, 24/209 Situps10 KB Snatches, 53/3511 Wall Ball Shots, 20/1412 SDHP, 53/35Read more

Power Clean: 2-2-2-2-2 Then…. “Iron Bounce” –3 Rounds 21 Ring pushups 15 Box Jump Overs, 24″/20″ 9 Deadlift, 275/203Read more

Pause Front Squat 5 x 3 @ 75-80% (3 sec pause) 3 Rounds 15/12 Cal Bike 30 SA DB Thrusters, 50/35 15 pull-upsRead more

Olympic Lifting -Snatch Grip Deadlift To Knee – hold 3 sec: 4 x 3 -No Foot Snatch: 4×3 -Clean w/pause in catch: 4 x 3 Endurance 10 min AMRAP 12/9 Cal Bike 12 Situps —–2 min rest—– 10 Min AMRAP 12/9 Cal ski  12 Heel Elevated Squats, 53/35 —-2 min rest—- 10 Min AMRAP 21 DU 12 BurpeeRead more