4B East

CROSSFIT *Performance Week  Strength  3 Rounds not for time: 5 KB High Pull per side 10 Tempo KB Good Morning* 15 Curl Up…

CROSSFIT *Performance Week  Strength  20 Minites to find a: 5RM Sumo Deadlift Metcon 5 Minute AMRAP 2 KB Lunge Tatter 53, 35 10…

CROSSFIT *Performance Week  Skill Work  12 Minutes of Rope Climb Skill Metcon 15 Minute EMOM 1. Rope Climb *up downs for scale 2….

CROSSFIT *Performance Week  Strength Every 2 Minutes for 10 Minutes 3 Cleans *building Metcon 4 Rounds :20 ME Wall Ball :40 ME Burpee…

CROSSFIT WOD DB Madness 16 Minute EMOM 1. 10 Alt DB Snatch 2. 10 Box Jump 3. 10 Push Ups (hands on DBs)…