Workout 4 RFT 50 Air squats 400m run 30 Sit ups 20 Burpees *2 min rest between rounds *Score is total time after final round [...]

Strength A1 - Bench press -3 x 3* *1 sec pause at the chest 1st rep every set   A2 - Powell Raises -4 x [...]

Strength 1 A1 - Split snatch - Build to a heavy 3. Repeat that top weight 1-2 times. Strength 2 B1 - Romanian Deadlift -4 [...]

Workout 7 min AMRAP (12.5) 3-6-9-12.. Chest to bar pull ups Thrusters (95/65) **Rest 7 minutes** 7 min AMRAP (13.4) 3-6-9-12.. Clean and jerks (135/95) [...]

REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!

Strength A1 - Back squat -3-3-3-3 *2 sec tempo down every rep   A2 - Lateral band walks -4 x 10/left and right   Workout [...]

CrossFit Open WOD 24.1 20 min AMRAP 300-meter row 10 deadlifts (185/125) 50 double-unders Check out the CrossFit Games Website for the workout and movement [...]

Strength A1 - Bench press -3-3-3-3* *1 sec pause at the chest on the 1st rep every set. *Increase the weight on the bar each [...]

Strength 1 A - Power clean and jerk - Build to a heavy double of the complex B - EMOM x 9 - 3 reps [...]

Workout For time 10 Lunges 10 Push ups 20 Double unders 20 Lunges 20 Push ups 40 Double unders 30 Lunges 30 Push ups 60 [...]