1. For Time: 5-4-3-2-1 Bar Muscle-Ups-Rest as little as possible between sets.* 2. 3 Rounds For Time: 27/21 Calorie Row 15 Pull-ups 9 Burpee Box Jump Overs (24/20″) *Perform each set unbroken if possible. *SAVE THE DATES* -Friday, September 28th: FREE Friday! Bring a friend to WOD with you! No CrossFit experience required. …
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1. Deficit Strict Handstand Push Up-Build to a moderate set of 5 reps unbroken in 15 minutes. Play! 2. For Time: 100m Single Arm Kettlebell Overhead Carry (1.5/1, 50m/side) 30 Pistols, Alternating 15 Strict Handstand Push Ups 100m Single Arm Kettlebell Overhead Carry 20 Pistols, Alternating 10…
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1. 5 Rounds For Time: Run 200m 10 Toes-to-Bar 35 Double-Unders 2. 2 Sets For QUALITY: :45s Barbell Front Rack Hold-Moderate to Tough Load :45s Arch Body Hold 20 Weighted Russian Twists, 10/side-Moderate to Tough Load Rest 1-2 minutes between sets *SAVE…
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1. Power Snatch+Hang Snatch+Snatch 3×1+1+1, Moderate load ACROSS. Rest 2-3 minutes between sets. Perfect technique. 2. Power Clean+Hang Clean+Jerk 3×1+1+1, Moderate load ACROSS. Rest 2-3 minutes between sets. Perfect technique. 3. Clean Grip Romanian Deadlift 3×6-8 @ 3111, Moderate load ACROSS, rest 2 minutes between sets. Use straps if needed. Post WOD (Optional): This weeks…
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