25 WBS (20/14) 25 Pull Ups 25 Box Jumps (24/20) Island Run 20 WBS […]

S/S: Dead Lifts 3-3-3-3-3 Tricep Kick Backs 8-8-8-8-8 Snatch High Pull 2-2-2-2-2 8 min […]

DB SP (Iso Lat): 12-10-8-6-4 DB Row 12-10-10-8-8 70th Run 12 DB Hang Clean […]

3 Rounds 50-40-30 Air Squats B/T Rounds 20 DU’s (sub 100 singles) THEN 5 […]

Crossfit Games Open Wod 12.3

20- 18-16-12-10 Wall Ball Shot (20/14) Hang Power Clean (115/75) SDHP (115/75) ———————- 100 […]

Mechanics of the Clean Strength Work Squat Clean Thruster Met Con Franesque 25-20-15-10-5 Thrusters […]

Push Press 5×5 15 min AMRAP 3 Burpees over Bar 5 STO (115/75) 7 […]

Front Squats 5×3 3 RFT 10 OH Squats (75/53) 10 Dips 10 Skull Crusher […]