CROSSFIT

Strength

Back Squat 5-5-5-5

Deadlift 3-3-3-3

MetCon

9 Minute AMRAP of:

3 Bar Facing Burpees

3 Power Cleans (95/135#)

-Increase by 3 Reps each round

CROSSFIT LIFT

Back Squat 2-2-2-2

Deadlift 2-2-2-2

CROSSFIT

Strength

Front Squat 2-2-2

Walking Lunge (Front Rack) 10-10-10

MetCon

15 Minute AMRAP of:

10 T2B

12 Wall Balls (W:14/9 M:20#/10′)

15 Box Hops (20/24″)

CROSSFIT

Skill

Muscle Ups/Handstand Walks

MetCon

21-15-9-15-21 For Time of:

SDHP (65/95#)

Box Hops (24/30″)

CROSSFIT

Chalk Talk

Footwear/Accessories

Skill

Snatch Tempo/Technique

Burpee Technique

MetCon

Open 13.1

Click here to view the Open workouts, and here to view our individual/team roster and perhaps sign up for the Open?!?

CROSSFIT

Strength

Back Squat 5-5-5-5

Deadlift 3-3-3-3

Skill

KB Swing Technique (Russian, American, Snatch)

MetCon

50-40-30-20-10 For Time of:

KB Swings (35/55#)

Situps