SKILL Muscle Ups EMOM for 10min Adv: 3 Int: 1 Beginner: Practice Transitions   METCON AMRAP in 10min 5 HP Clean [185/125#] 10 Bar Facing [...]

METCON Buy In: 50 Box Jumps [24/20”] 3 Rounds 15 HSPU 30 Dubs 15 GHD Sit Ups Buy Out: 50 Box [...]

WOD CrossFit Total 45min to complete Squat 1RM Press 1RM Deadlift 1RM 15min [...]

CrossFit: In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1500 Meter Row 100 Ground to Overhead [...]

STRENGTH ReTest Overhead Squat 1 Rep Max 15min to Est.   METCON 30-20-10 OHS [95/65#] 10-20-30 Assault Bike [...]

100 Wall Balls [20/14] 25 Sumo Deadlift High Pull [95/65#] 25 HSPU 50 Pull Ups 25 Burpees 25 Cleans [95/65#] 100 [...]

STRENGTH Bench Press 3-3-3-2-2 Increase Wt. Every 2min   METCON EMOM for 20min ODD: 12 T2B EVEN: Cal Row [...]