Strength Deadlift 10-10-10^ ^Each set completed every 5 minutes. Rest the time remaining. Workout For time 80/60 cal bike *8 min time cap

Strength A1 - Back squat - 5 x 3 A2 - Gorilla Rows - 4 x 8/arm Workout 4 RFT 200m run 15 Unbroken KB Swings (70/53)

Workout 5 RFT* 9 Pull ups 9 Thrusters (95/65) 5 min rest 10 RFT* 3 Power cleans (135/95) 3 Burpees over the bar *10 min time cap on both parts*

Strength A1 - Bench Press 5 x 5 A2 - KB Pullover on medball 3 x 10 Workout Tabata Strict press (45/35 barbell) Sit ups *Alternate the two movements as 20 sec of work, 10 [...]

*One special class today at 10am*   “Give Me CrossFit or Give Me Death” 4 Rounds for Time 984 foot bald eagle run (300 meter Run) 24 Toe Salutes (T2B) 24 Freedom Jumps (24/20" [...]

Workout 5 rounds of 4 min AMRAP 2 Wall walks 6 DB snatch/total, alternating (50/35) 8 Box step overs w DB (24/20”) 24 Double unders ^Rest 2 min when 4 min is up. Pick [...]