WWPF – AMRAP 35 MIN 54 Deadlifts, 225/153 (mix anyway) 200m Run Relay (YGIG) 54 Burpee Box Jumps, 24/20 (mix anyway) 200m Run Relay 54 Toes 2 Bar (mix anyway/partner hangs) 200m Run RelayRead more

CFWC Triathlon Can be done straight through, or partitioned 3000m Row or Ski 2 Mile Run 150/100 Cal BikeRead more

5×5 Tempo Weighted Pullups (3sec up, 3 sec down) 5×8 Resistance Band Dips Then…. Crossfit Open 20.5-With a 20 Minute Cap Partitioned Any Way 40 Muscle Ups (Scaled =40 Pullups) 80 Cal Row 120 Wall BallsRead more

12 MIN EMOM 10 Drag Rope DU (scale w/15 DU) 1 Snatch (heavy) “Snatch with a catch” – For Time 75 Power Snatches, 75/53 **10 Burpee Pullups every time you breakRead more

Back Squat 10 RM Then, 1×10 @90% Then……. AMRAP 15 Minutes 10 Front Squats 135/93 10 Push Press 300m RunRead more