Strength: Overhead Squat 15 mins to complete 5×3 all at about 75% of 1rm WOD: 13 MIN AMRAP 12 OHS 95/65/55 *light- about 55-65% of 1rm 10 DB Push Jerks (switch arms every 5 reps) 50/35/25lbs 8 Box Jumps 24/20Read more

Skill: Rope Climbs (10 min progressions) 21 MIN EMOM MIN 1: 3 Rope Climbs or :45 sec practice or 5 seated rope climbs MIN 2: 12/10 Cal Bike MIN 3: 12 KB Swings 53/35Read more

Boulder CrossFit – CrossFit Metcon (Time) For Time: 100 Lateral Burpees over Rower *every 2:00 min starting at 0:00 STOP and do a 250m/200m row *20 min time CAP Push press complex 2 push press into 1 push jerkRead more

WOD: 5 MIN AMRAP HR Pushups *every minute starting at 0:00 min stop and do 5 Deadlifts 185/155/105 REST 5 MINS 5 MIN AMRAP CTB Pullups *every minute starting at 0:00 min stop and do 5 Deadlifts 185/155/105 REST 5 MINS 5 MIN AMRAP TTB *every minute starting at 0:00 min stop and do 10 Deadlifts 185/155/105 *Score TOTAL accumulated REPS of the 3 AMRAPS (not Deadlifts)Read more

Strength: Squat Cleans 10 MIN EMOM (7 min warmup) 1 Squat Clean all at approx 75-80% of 1rm 3 Rounds For Time 400m Run 7 Squat Cleans 135/05/65 (should be done in quick singles) 50 Double Unders (50 singles is scaled)Read more