9.24.2019Shoulder Press (2x20 60-65%)Metcon (AMRAP - Rounds and Reps)18 min amrap 3 C2B (rx+) ring MU 6 Shoulder 2 Overhead 75/55(rx+)HSPU 10 Hang Power Cleans [...]

9.23.2019Back Squat (2x20 60-65%)Metcon (Time)Buy in 1 mile assault bike 300 M row Then 2 Rounds 20 Pull Ups 20 Pistols *Run heats

9.22.2019Skill Workrope climb peg boardMetcon (Time)3 RFT 400 M Run 2 Rope climbs (rx+) 1 pegboard climb 15 wall balls 20/14

9.21.2019Filthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 [...]

9.20.2019The CrossFit Total (Total Weight)15 minutes per lift, best of 3 attempts done in the order as it is listed

9.19.2019Weighted Pull-ups (7x3)Weighted Ring Dips (7x3)Skill Workstick work snatchMetcon (AMRAP - Rounds)16 min EMOM 1. 4 Power Snatch 40% 4 burpees over the bar 2. [...]

9.18.2019StrengthBring Sally Push Ups to make it scaled, hold at the top (down is up, up is down) otherwise go with the songSkill WorkPVC or [...]

9.17.2019Skill WorkPVC or empty bar Clean & Jerk Toes-To-Bar (est max rep unbroken T2B)Metcon (Time)3 RFT 400 M Run 10 Toes to Bar 10 Clean [...]

9.16.2019Welcome 6 week challenge members!Accessory Work3x6 ATYT WY Negative Cuban Press 3x8 each side Bulgarian Split squat Single leg Romainian DL Single Leg Glute BridgeMetcon [...]

9.15.2019Metcon (Time)4 RFT 400M run 20 DB snatch 30/20 (rx+) 55/35 20 DB hang clean split jerk 20 DB push up - 1 db alternating [...]