7 RNDS- On A 3 Min Clock 3 Power Clean & Jerk 135/95 7 Box Jump 24/20 250 M Run comp 3/15/16  

MU Progression Part II THEN, from CF Linchpin Test 3 3 Rounds for time of: 21 Wall balls 20/14 14 Handstand Push-ups 7 Deadlifts 315/205

3 RNDS NFT 10 BB FR Step Up (work on FR Position) no weight 10 Hip Ext 20 Bandy side steps ___________ Front Squat 3-3-3-3-3 [...]

1 Mile Run ________ 21-15-9 Pull Up Air Squat Push Up ________ 800 M Run

Midline Stability 3 RNDS 10 V-Ups +10 Alt V- Ups 20 Glute Bridges 30s Supine Hold on GHD 30s Superman rest 2 min 20 min [...]

4 RNDS NFT Sled Pull Down & Back + 20 Battle Rope rest as needed THEN: 5 RNDS 10 Push Ups 10 Sit Ups 10 [...]

Muscle Up Support work THEN: 30 KBS 53/35 30 SADB Snatch 50/35 (right) 30 KBSDHP 53/35 30 SADB Snatch 50/35 (left) 30 DB Push Press [...]

21 Floor Press 95/65 42 Floor Wipers 95/65 21 BOR 95/65 400 M Run 15 Floor Press 95/65 30 Floor Wipers 95/65 15 BOR 95/65 [...]

6 Min :50s AD Max Rep Slam balls 1 Min to rest/rotate 6 Min :50s Row for Cal Max Rep  Man Maker 40/25 1 Min [...]

Join us tonight for the CrossFit Open WOD 18.1! Official Open WOD Class is on Fridays at 6pm and Sundays at 9am. Come join in [...]