Workout 18 min EMOM *Every minute, on the minute, for 6 rounds, do Min 1 - 7 Burpee Pull ups (scaled version with a box) Min 2 - 8 Handstand push ups^ Min 3 - [...]

Strength A. Deadlift 5x5 @ 70%+ B. Super set 2-3 round total w/ 10 straight arm raises (light to mod. DBs) 10 Bent over fly :20 Sec Iron Cross Hold Accessory Work 5 Rounds for [...]

Workout For max reps In 10-minutes: 2000m Row or 8 min effort Max Rep Burpees Then... In 10-minutes: 4,800/3,600m Bike or 8 min effort Max Rep Burpee Then... In 10-minutes: 2,000 Meter Row or 8 [...]

REST DAY! Get outside and do something fun. Enjoy some ice cream - especially my hometown favorite of Superman, that you can find in SW DC. Or just relax! See you tomorrow! [...]

Workout CrossFit Open 11.5 20 min AMRAP 5 Power cleans (145/100) 10 Toes to bar 15 Wall Ball (20/14)

Workout EMOTM x 15 Min 1 - 5 Bar Muscle-ups (scale to 7 C2B, or 10 Pull-ups) Min 2 - 6 Power Snatch (115/75) Min 3 - Sprint 200m *Scale weight or number or reps [...]