A. 8:00 EMOM 5 Thrusters B. AMRAP in 15:00 200m run 10 Ring Dips 20 box step ups 1 Rope ClimbRead more

A. Bench- Find 1 RM B. 5 Rounds NFT max bench press reps max T2B Rest 2-3 minutes between rounds C. 4:00 find largest set of double undersRead more

4 Rounds ( max effort each round) 200M Row 10 KB Swings 10 Burpees 10 KB Swings 10 Burpees 200M Row 2:00 rest score fastest roundRead more

A. CrossFit Total 3 attempts at a max total Back Squat Shoulder Press Deadlift B. Post WOD 500m row: 1:00 walk 400m run; 1:00 walkRead more

A. T-n-G Power Snatch 3-3-3-3-3 (increasing) B. 3 Rounds for Max Reps: 1:00 DB Snatch (70/50) :30 REST 1:00 HR Push-ups :30 REST 1:00 Box Overs (24/20) :30 RESTRead more