Warm-Up:  Kettlebell Conditioning   Conditioning: Part 1: 7 minute AMRAP: 7 Thrusters (75/55) 7 Pullups 7 Box Jumps (20")   Rest 3 minutes   Part 2: 7 minute AMRAP: 7 Squat Clean (95/65) 7 Pullups 7 Burpees   Rest 3 minutes   Part 3: 7 minute AMRAP: 24 Double Unders 12 Wallballs 6 Knees to...Read More

Warm-Up: CrossFit Warm-Up – 3 x 10   Strength: Front Squats – 1X5 @ 80%, 1X3 @ 85%, 2X3 @ 90%, 3X1 @ 95% *Rest 60-90 sec.   Conditioning: 8 Minute AMRAP of: 1 Wall Balls (20/14) 1 Knees 2 Elbow 2 Wall Ball 2 Knees 2 Elbow 3 Wall Ball 3 Knees 2 Elbow 4...Read More