15 Minutes to work up to heavy 2 Clean + 1 Jerk Then… AMRAP 18 Minutes 10 Muscle Ups 15 Cal Assault Bike 20 Clean and Jerk 135/93 25 Burpees over Bar   Mid Atlantic Athlete Ben Smith at the Crossfit Games  Read more

TWOW: 1200m Run, 800m Run, 600m Run, 400m Run, 200m Run Rest 2 Minutes between each, RPE 7-8 Skill WOW: 10 Minutes HS walk practice, add obstacles if advanced 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 15-20 toe to bar into ring muscle up, rest as needed between reps 3 ME  unbroken bar muscle ups (if no bar muscle up yet, 3×5 kip to hip), rest as needed between sets 30 Deficit HSPU as unbroken as possible 6x Pegboard ascents EXTRA WOWs: New Triathlon 1 mile Ski Erg 1.5 mile Assault Bike 2 mile Run        Read more

8 Rep Max Back Squat then 2 sets of 80-85% Then… 12 min Alt EMOM 1st min 30 secs of Legless Rope Climbs 2nd min 3o sec of Strict Hand Stand Push-ups 3rd min 30 sec of Jump Split Squats Count your total reps for a score.Read more

9 am- Olympic Lift Technique Class Dip Snatch Snatch High Pull + Snatch Snatch Pull (with shrug)     10am- Endurance Endurance: Park Workout Run to West Goshen Park 25 Burpees 1 Lap (0.8 mile) 50 Pushups 1 Lap 75 Squats Run back to CFWC  Read more

Bench Press: 10rm 2 x 10 @ 80%   Then…   For Time: 50 DU 30 kB Snatches, 53/35 5 Toes 2 Bar 40 DU 25 kB Snatches 10  Toes 2 Bar 30 DU 20 kB Snatches 15 Toes 2 Bar 20 DU 15 kB Snatches 20 Toes 2 Bar 10 DU 10 kB Snatches 25 Toes 2 Bar                Read more