9.27.2019Whitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24'' / 20" 400m Run 22 Burpees 22 Wall-Ball Shots, 20# [...]

9.26.2019Deadlift (2x20 60-65%)Metcon (AMRAP - Reps)15 min amrap 200 M Run max T2Bar score is T2B

9.25.2019Warm-up3x5 non-ballistic snatch - empty bar 3x3 OHS 40% of 1rm snatch 3x2 High hang power snatch 50% Hang Power Snatch (5x2 record heaviest)Metcon (AMRAP [...]

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 [...]