Muscle Up Progression #3 THEN: 800 M Run 800 M Row 2 Min Rest 400 M Run 400 M Row 2 Min Rest 200 M [...]

Strict Press 6 r x 4 sets aim for 60% 1 rm   once you are done with your 4 sets, take the barbell to [...]

Happy May! 3 Sets NFT: 14 Barbell OH  Step-Ups Max Strict Pull-Ups 14 DB Bent Over Reverse Flies THEN: 100 Reps of Push Ups Sit [...]

Cross Fit Total- find your 1 rm for the day of: Back Squat Press DL   3 mo or less, 5 r x 3 set [...]

Bench Mark Friday “FRAN” 21-15-9 Thrusters 95/65 Pull Ups   THEN: Midline Work 3 RNDS: :15s L-sit :30s Face Up GHD Hold 20 BB Side [...]

3 rnds 800 M Run 2 Min Rest compare to 4/16 (2 nds) try to make times within 5 sec of each other THEN: 30-20-10 [...]

Muscle Up Progression #3 THEN: OTM for 12 1 Hang Clean from CLO 1 Clean 1 Split Jerk all at 75% your 1 RM 3 [...]

20 min AMRAP increasing by 1 each min 1 Burpee 2 Box Jump 3 KBS *each round increase all reps by 1. i.e. Round (2) [...]

3 Sets: 14 Barbell Front Rack Step-Ups Max Strict Pull-Ups Max Dumbbell Pushups Rest 2:00-3:00 between sets. THEN: 4 rnds 200 run 7 Pull Ups [...]

CrossFit Linchpin Test 6 4 Rounds for time of: 21 Wall balls 20/14 18 Pull-ups 15 KBS 53/35 12 Handstand Push-ups