15 Minutes to a Heavy Clean Then…. In Any Order, 21 minute running clock AMRAP 7 Minutes 200m Run 5 Muscle Ups AMRAP 7 Minutes 250m Row 10 Burpees Over Rower AMRAP 7 Minutes 15 C2B Pullups 5 Cleans 225/143 Don’t forget to sign up for the Super Summer Total! https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904    Read more

Front squat 3×5 with 3 sec pause in reps 1,3,5 THEN: 12 min AMRAP 12 DB Thrusters 50/35 8 Box Jumps 30/24 12 KBS 53/35 8 Ring DipsRead more

10 am Endurance In any order, complete the following: 1 mile run 1 mile row 50/40 Bike 200 DU 100 Situps 50 Push-ups 50 Pull-ups   Partner FridayRead more

Back Squat: 5-5-5 @ 80%   Then…   AMRAP 13 Minutes of… 9-7-5 Snatch, 95/63 T2B *3 Rope Climbs after each round of 9-7-5     Crossfitters doing weird Crossfit things togetherRead more

WWPF 0:00 – 12:00  Establish 1 RM Jerk   12:00 – 26:00 12 min AMRAP for Distance 500m Row Relay *Partners rest between Sprints   26:00 – 34:00 8 Min Ladder: 1-2-3-4-5-6-…… Max Strict Pull-ups, Synchronized Max Strict HSPU, Partner holds HS     $80 tickets (ALL 5 Events)  to Win $500 Cash Prize $25 tickets can be purchased for individual event tickets Get Tickets HERE      Read more