1. Strict Press x 6-8 reps 2. EMOM for 16 minutes Min 1- 10 D-bell Hang Clean +5 Shoulder to Overhead Min 2- 10 Med. Ball Slam+ 10 Ring Row Min 3- 45 second Hallow rock or Hallow Hold * Also, we are just three days away from learning the first workout of ... Continue Reading

1. “Filthy 50ish ” 50 Jumping Squats 50 Push Press (45/35) 50 Cal Row 50 Wall Balls 50 Du 50 Overhead Squats(45/35) 50 Push ups 50 Knees to Elbow 50 Burpee 50m Bear Crawl

1. 4 sets of: Romanian Deadlift x 8-10 reps Side Plank x 30 sec per side 2. In partner Complete 6 sets each of: 5 Tall Box Jump Shuttle Run 10 Kb Swings Shuttle Run *One partner working at a time

1. 4 Sets of : Pull up x 5 reps Wall Walk x 2 2.CrossFit Open 13.4 AMRAP for 7 minutes: 3 Clean and Jerk(135/95) 3 Toes to Bar 6 Clean and Jerk 6 Toes to Bar 9 Clean and Jerk 9 Toes to Bar 12 Clean and Jerk 12 Toes to Bar ***continue to add 3 reps until t ... Continue Reading

1. 5 sets of: 60 Du 20 Front Rack Walking Lunge (115/75) 10 Thursters (115/75) Rest 3-4 minutes