200ft burpee broad jump 30 C2B pull ups  30 KBS 70/53 50 wall balls  30 deadlifts [205/135#] 30 T2B  200ft OHWL [...]

STRENGTH/SKILL EMOM for 12 min 8 Strict HSPU METCON Death by Thrusters [115/75#] ACCESSORY 3 Sets 8 KB/DB Sit to Kneel to Stand 20 DB [...]

STRENGTH Back Squats 5x3 @ 80-85% Every 2min METCON 5 RFT 2 Legless RC/2 RC/12 Ring Rows 15 Medball Cleans [20/14#] 20 [...]

Partner workout:Partners will switch every minute, on the minute, until all reps are completed. One partner is "resting" while the other is working for the [...]

Workout for Friday MOBILITY Olympic Wall Squat STRENGTH Snatch 5x2 Increase Weight Every 2min METCON 3 RFT 200m Run 10 Power Snatches [135/95] 40 [...]

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METCON EMOM 20min ODD: 10 Hang Power Cleans [155/105#] EVEN: 20 box jumps [24/18”] Accessory/Skill 4 Sets 16 Pistols 10 Medicine Ball [...]

STRENGTH Jerk  Split or Push 3-3-2-2-1-1 Increase Weight Every 2min METCON 10-1 SDHP [115/75] [95/65] 1-10 Burpee [...]

We're all starting with the individual 5 minute AMRAP, "Luke", for the Lift Up Autism day, then into 20 minute partner AMRAP... CrossFit Class "Luke"- Lift Up [...]

METCON 3 RFT 30 Dubs/90 Singles 15 Power Cleans [165/110#] 10 HSPU ACCESSORY 3 Sets 8 Barbell Bent Over Row 12 Alternating DB Bench [...]