Strength/Techique: 30 Min to work up to heavy 3 3 rep OHS 11 Min AMRAP 11 OHS 95/65 11 Hang Power Clean 95/65 11 T2BRead More

Benchmark “Jackie” 1000m Row 50 Thrusters 45/35 30 PullupsRead More

Strength/Technique: 10 min EMOM 2 Deadlift, 1 HPC, 2 Front Squats 135/95 5 Rounds 3 Min Intervals of: 50 Double Unders 12 Back Rack lunges 135/95 AMRAP Power Clean 135/95 Rest 1 Min Score is total PC each rd Example: Romeo 10/9/9/6/5Read More

Coach’s ChoiceRead More

30 Min to work on technique/heavy clean & Jerk 5 Min AMRAP 6 Burpees 7 Box Jumps 24/20 8 LungesRead More

Front Squat 1-1-1-1-1Read More

For time: 20 Deadlift 275/185 30 Hang Power Clean 135/95 40 KB Swings 70/53 50 Wall Balls 20/14 60 Medball Ab-mat situps *Break up as needed*Read More

Benchmark “Nicole” 20 Min AMRAP 400m Run Max Rep Pull-ups *every time you drop from the bar run 400m * score is total pull-upsRead More

Skill builder: 20 min to work on GOAT (CrossFit movement you are not good at) 10-8-6-4-2 Front Squat 185/125 Burpees * 10 min TimecapRead More

Coach’s ChoiceRead More