WOD

ENDURANCE: 6 Rounds of: 800m Run 10 KB Swings…70/53 10 Burpee Bar Touch 3min Rest For Time OLYMPIC- Snatch

With a partner complete the following: 60 Strict HSPU’s 20 In Sync Bar Muscle Ups (sub- 30 Chins) 30/20cal Bike 30/20cal Row 60 Power Cleans…135/95... Read More

Strength: 3×2 TnG Snatch Metcon: 21/4…15/3…9/2 of: Thrusters…95/65 Rope Climbs For Time (9min Time Cap)

18min AMRAP of: 2min Plank Hold 50 Sit Ups 40 OHS…95/65 30 Toes to Bar 20 Snatch…95/65 For Total Reps 2016 CrossFit Games Atlantic Regional... Read More

Strength: 3×3 Strict Pull Up Metcon: 2 Rounds of: 42cal Assault Bike 42 Pull Ups For Time (15min Time Cap)

Strength: 3×3 Back Squat Metcon: 27…21…15…9 of: Back Squat…135/95 Strict HSPU’s…floor KB Hang Snatch…53/35 1min Rest between sets For Time

Strength: 3×3 Power Clean Metcon: 2 Rounds of: 18 Power Cleans…185/125 24 Burpee Bar Touch 12 Ring Muscle Ups (sub- 18 Strict Chin Ups or... Read More

ENDURANCE: 2 Rounds of: 50cal Bike 25 Burpee onto plate 50 KB Swings…53/35 50cal Row 5min Rest For Time OLYMPIC- Clean n Jerk

With a partner complete the following: 1000m Row – One partner rows while the other holds a Deadlift…225/155. Partner can only row while the barbell... Read More

Strength: Max 10 rep OHS Metcon: 4 Rounds of: 30m Low Bar Prowler 30m High Bar Prowler 20 Chest to Bar Pull Ups 10 Burpee... Read More