April 5, 2018 Metcon: (For time) 20 Bar Facing Burpees 15 Snatches (115/75) 40 Bar Facing Burpees 10 Snatches (145/100) 60 Bar Facing Burpees 5 Snatches (175/120) Core/Midline: 50 Abmat Sit ups 40 Plank Up & Downs 30 Hollow Rocks 20 GHD Sit ups (weighted if possible) 10 Weighted Hip ExtensionsRead More

April 4, 2018 Strength: Back Squats 3 x 4 @ 75% 2 x 3 @ 80% 1 x 2 @ 85% Metcon: Hero WOD “Nutts” 10 Handstand Push ups 15 Deadlifts (275/185) 25 Box Jumps (24″/20″) 50 Pull ups 100 Wall Balls (20/14) 200 Double Unders 400m Run w/ 45# Plate COMPETITIVE CROSSFIT CLASS –...Read More