5 rounds AMRAP 3 10 dumbbell lunges 10 box/object jump-overs or step-overs 3 devil’s press Rest 90 seconds between rounds *start from the...

CrossFit In teams of 2 Team Fight Gone Bad 4 rounds 2 minutes at each station for max reps, no rest between stations Burpees over the the...

Every 75 seconds for 8 sets Build to a heavy single back squat Rest 60 seconds after the final set EMOM 6 5 reps @ 60-65% of weight...

Every 6:30 for 6 sets Odd sets: 16/12 cal AB 8 bar-facing burpees over the bar 1 round of DT @ 60/42.5kg Max cal row until the clock hits...

In teams of 2 For time 26 24 22 20 18 16 14 12 10 Deadlifts @ 60/42.5kg Cal AB Hang power cleans Cal row Shoulder to overhead Cal ski...

CrossFit On a running clock 00:00-10:00 Establish a heavy single clean & jerk 10:00-11:30 AMRAP Squat clean & jerk @ 80% of weight...

4 sets A1. Incline bench press 10 reps *start @ 55% of bench press 1RM A2. Batwing row 6 reps with 4 second pause at the top of each rep...

CrossFit EMOM 5 3 snatch balance EMOM 5 1 power snatch + 1 overhead squat Every 90 seconds for 5 sets 1.1 snatch *rest 10 seconds between...

Every 2 minutes for 5 lets 2 push jerks + 8 front-racked lunges + 2 push jerks 3 sets B1. Push press 6 reps with a 4 second eccentric...

4 sets 00:00-02:00 Max cal AB 02:30-04:30 Max back squats @ 40% of 1RM 05:00-06:00 Max ‘A’ squats 06:00-07:00 Rest and repeat Score is...