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40:00 AMRAP: 50/40 Cal Row 10 Pushups 15 Plate Sit Ups 20 Kettlebell Swings 30 Double Unders or 45 Singles 50/40 Cal Bike 30 Double Unders or 45 Singles 20 Alt Lateral lunges 15 V-Ups 10 Burpees

3 Sets For Quality: 8 – Wide grip bent over barbell row 10 Alt DB curls 30 banded hamstring curls Then.. 5 Sets/2:00 Rest Between 15 Single Dumbbell Shoulder to Overhead 50/35 (R) 25m Single Arm Dumbbell Overhead Walking Lunge 50/35 (R) 15 Single Dumbbell Shoulder to Overhead 50/35 (L) 25m Single Arm Dumbbell Overhead…

2x 50 Jumping jacks 50 Mountain climbers 7 side raises 7 front raises 7 bent over flys 7 z press with 5 or 2.5 lb plates Then.. Every 1:15 Seconds x 6 Sets (week 3 of 3) 2 Hang power snatch above the knee + 1 Hang power snatch below the knee + 1 Squat…

For Total Time: 800/700m Row/ski into 3 Rounds: 50m Sled Push (down/back 1x) 25 DB Bench press 5x Shuttle run (down/back=1) 50m Sled Pull 25m Burpee Broad Jump 5x Farmers Carry (down/back=1) into 800/700m row/ski

3 Rounds 10 Scap pull ups 10 Alt Rev lunges :20 Hollow hold :20 any machine Then… Every :90 x 8 Sets: 12 Min total (week 1 of 4) Odd 8/8 Farmers Hold Rev Lunge from 3 in plate. Do not alternate reps. Even 4-6 Strict Chin Ups + 8-10 BB Curls 4 total sets…

New Class!!! The CrossFit Open is a few weeks away! To help prepare you for the Open and some of the movements that you will see, we have set up a 3-week prep course leading up to the Open. The Open prep class is FREE and is available to everyone. Classes will start is Saturday…

New Class!!! The CrossFit Open is a few weeks away! To help prepare you for the Open and some of the movements that you will see, we have set up a 3-week prep course leading up to the Open. The Open prep class is FREE and is available to everyone. Classes will start is Saturday…

10 Rounds For Time: 5 Shuttle Runs (20ft out and back = 1 rep) 10 Kettlebell Swings 15/10 Cal Bike Then.. 4 Sets: 8 Strict Dips 10 BB Curls :30 Hollow hold Rest :30 Between sets

4 Sets: 10 DB Z Press (elbows out to sides) 10 Double dumbbell bent over row 10 Alt DB Bicep Curl Rest 1:00 between sets Then… For Time: Buy in: 50/40 Cal Row 4 Rounds: 10 Empty Barbell strict press 15 BB front squats 20 Bodyweight Box Step Ups 25 Sit-ups Cash out: 50/40 Cal…

2x 5 inch worms 10 scap pushups :30 plank 20 shoulder taps Then.. 2 Rounds: 3 Empty Bar high pulls 3 Snatch grip RDLs 3 Muscle snatch 3 Back squats 3 BB Bradford press Then…. Every 1:15 Seconds x 6 Sets (week 2 of 3) 2 Hang power snatch above the knee + 1 Hang…