Workout 5 RFT 250m rowing 30 KB swings (53/35) 15 Dips **Getting in our 2nd long workout of the week on day 4. The row [...]

Strength 1 Front squat 5x3 @ 90% of your FS 1RM - 5 minute rounds Strength 2 Romanian deadlift (RDL) 3 x 8 Optional cashout/accessory [...]

Skill/Technique work Handstand push up practice ^Progressions Workout CrossFit Open Workout 13.2 10 min AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlifts (115/75) 15 Box [...]

Workout 4 RFT 400m run 12 Power snatch (95/65) 10 Overhead forward step lunge (95/65) 8 Dball shoulder (100/60) **Here's hoping that, five days after [...]

"Air Force" For Time: 20 Thrusters, 95/65 20 Sumo Deadlift High-Pulls, 95/65 20 Push Jerks, 95/65 20 Overhead Squats, 95/65 20 Front Squats, 95/65 (4 [...]

Strength Deadlift Heavy 5 Workout 3 RFT 20 Floor press 20 Sit ups (no weight) 20 Box step up (20” for all w/ both DBs) [...]

Workout "Fran" 21-15-9 Thrusters (95/65) Pull ups ^12 min time cap Skill/Technique work EMOM x 12 - Pick 2 movements (1 each gymnastics, weighted) and [...]

Strength 1 Hang snatch 2-2-2 Strength 2 Weighted pull ups 5-5-5 or 3x ME strict pull ups or strict pull up practice Optional Cashout/Accessory work [...]

Workout "343" For Time 100 Deadlifts (135/95) 100 Power Cleans (95/65) 100 Ground-to-Overhead (65/45) 43 Burpees ^45 min time cap **"343" is a tribute workout [...]

Strength EOtMOM x 12 Med ball/KB suitcase carry* 5 meters Rx - 20/14 med ball; 53/35 KB Workout For time Cash in: 400m run 30-20-10 [...]