A. Work up to Heavy Snatch for Day B. 16:00 Cap *Start with Mile Run (1200 Meters if mile time 9:00+) then, AMRAP in time Remaining: 5 Power Snatch (115/75) 5 BMU OR 10 C2B Pull-up C. 3 Rounds NFT: 20 Glute Bridge (Weighted) 20 SupermanRead more

A. “CrossFit Total” OR ENDURANCE IN ALL CLASSES 1-Rep Max Back Squat 1-Rep Max Shoulder Press 1-Rep Max Deadlift *athletes get 3 attempts to establish a max of each Post Individual movement and total B. 1000 Meter Row cooldownRead more

A. 5 Rounds: 3:00 Work/1:00 REST 200 Meter Run (or 250 M row) 20 Wallballs Max T2B *score total t2b B. 100 Crunches for timeRead more

A. 5 Rounds – P. Clean + P. Press + P. Jerk (increasing) B. For time: 50 Double Unders (3:1) 30 GTOH (115/75) 30 Stationary Lunge Steps (115/75) 50 Double Unders (3:1) 20 GTOH (115/75) 20 Stationary Lunge Steps 50 Double Unders (3:1) 10 GTOH (115/75) 10 Stationary Lunge Steps 50 Double Unders (3:1) C. 4-5 Sled Pulls (Pull sled, then push back to start)Read more

A. Strength: Floor Press 10 – 10 – 10 Bent Over Row 10 – 10 – 10 B. 8:00 AMRAP 8 KB Swings (HAP) 8 Burpee Box Overs C. Tire Flip Race *split teams, race a tire around the 200 loop, alt flipsRead more