MU Progression Part 2 THEN: 5 RNDS 500 M Run 10 Burpee 5 Bear Complex

5-10 min Kipping Pull Up Work THEN: 15 min- 2 Split Jerk  for 5 sets- build to a heavy 2 THEN: 10-20-30-40 Push Ups Sit [...]

no rest btwn rnds 4min 100 AD Pulls Max Rep Burpee in remaining time 4 Min 250 M Row Max Rep Wall Balls  in remaining [...]

CrossFit Linchpin Test 7 4 Rounds for time of: 4 Power Cleans 205/145 4 Front Squats 4 Shoulder to Overhead THEN: 800 M Run 2 [...]

5 min AMRAP 100 M Run 5 HSPU 50 DBL Unders (sub 1 Min of SU or 1 Min of DBL Under Practice) 2 Min [...]

10 Min Kipping Pull Up Work THEN: 21-15-9 Box Jump K2E KBS V-Up

CrossFit Linchpin Test 5 20 Back Squats 225/155 2 mile run 20 Back Squats 225/155 *RX Use a rack *Do 4- 800 meter runs to [...]

MU Progression part 2 THEN: 3 RDNS NFT 10 Hip ext 10 FR Step Up 10  v-Up THEN: 2-4-6-8-10-8-6-4-2 DB P. Jerk 50/35 Renegade Rows [...]

Split Jerk Tech spend 15 min 5 wall dips + 3 Split Jerk, off racks THEN: 12 Min AMRAP alternate- 1 PC+10 PU, 2 PC+ [...]

#intheopen - choose 3 out of the 5 to complete. Make one or 2 or 3 of them the one you DONT want to do [...]