Category Archives: PROGRAMMING
Monday:
QOTD:
Can you think about nothing?
Conditioning:
Quaterfinals Workout 3
FOR TIME:
3 rounds of:
10 Handstand Push-ups
20 Toes-to-bars
2 rounds:
10 Strict Handstand Push-ups
5 Rope Climbs (15ft)
1 round:
10 Chest-to-Wall Handstand Push-ups
20 Muscle-ups
CAP: 15 minutes
Tuesday:
QOTD:
What is a food that looks better than it tastes?
Strength:
Pause* Back Squats
5×2 @ 80%
* 5 Second pause at the bottom
Conditioning:
FOR TIME:
3 Rounds of:
400m Run
10 Thrusters (135/95)
CAP: 12 Minutes
Wednesday:
QOTD:
Would you rather look into your future or change your past?
BBG:
3 Position Snatch
7×1 Low Hang Snatch*+1 High Hang Snatch**+1 Pocket Snatch
Build AHAP with full squats
*Right below knee
**Right above knee
Conditioning:
FOR TIME:
9 Bar Muscle-ups
18 KB Swings (53/35)
18 Cal Row
7 Bar Muscle-ups
14 KB Swings
14 Cal Row
5 Bar Muscle-ups
10 KB Swings
10 Cal Row
CAP: 15 Minutes
Thursday:
QOTD:
Would you rather attend Hogwarts or the Jedi Academy?
Swole Sesh:
Perform 3 sets of:
5 Heavy Bench/Chest Press
AMRAP Push-ups (Go until form breaks down)
5 Heavy DB/Barbell Bent Over Rows
AMRAP Ring Rows (Go until form breaks down)
Rest as needed between sets
Active Recovery:
NOT FOR TIME:
1000m Row
800m Run
500m Row
400m Run
250m Row
200m Run
125m Row
100m Run
Done at conversational pace
CAP: 20 Minutes
Friday:
QOTD:
Are clowns scary or funny?
Strength:
Deadlifts
3×10 @ 70%
Conditioning:
FOR TIME:
100 Double Unders
50 AbMat Sit-ups
40 Front Rack Lunges (95/65)
30 Should to Overhead
20 Burpees Over Bar
CAP: 15 Minutes
Saturday:
QOTD:
Do you prefer to cook or do the dishes?
BBG:
A) Snatch
12 Minutes to Establish 1RM Snatch
B) Back Squats
1×20 AHAP
Conditioning:
FOR TIME with a partner:
60 Wall Balls (20/14)
60 Chest-to-bar Pull-ups
60 Pistols
60 DB Snatches (50/35)
CAP: 15 Minutes
Monday:
QOTD:
What’s your favorite movie?
BBG:
7×1 –
2-Position Snatch (floor – low hang)
*work to as heaviest possible, rest 60 sec.
Conditioning:
For time:
30 Push Press 115 lbs/ 75lbs
30 Box Jump Overs (24/20#)
30 Pull-ups
30 Handstand Push Ups
Tuesday:
QOTD:
What’s your favorite flower?
BBG:
5X5 Pause HBBS @ 75% – rest 90 sec.
*:03 pause at the bottom of each rep
Conditioning:
6 rounds for time of:
12 Alternating Dumbbell Snatches (50/35#)
15 Burpees
*Rest 1:00 between rounds
Wednesday:
QOTD:
Apple juice or orange juice?
BBG:
7X1 –
2-Position Clean (floor – low hang) + 1 Jerk
*work to heaviest possible, rest 60 sec.
Conditioning:
“(Power) Elizabeth”
21-15-9 of:
Power Cleans 135lbs /95 lbs
Ring Dips
Thursday:
QOTD:
What’s your least favorite animal?
WOD:
Quarterfinals Workout 1
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box
Extra Credit:
20:00 AMRAP –
2:00 Bike / Ski / Row / Run
15 Abmat Sit-Ups
*Conversational Pace
Friday:
QOTD:
What’s your favorite kind of cat? (Exotic cats count)
WOD:
Quarterfinals Workout 2
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
Extra Credit:
4 Rounds –
:30 ME Hold at the top of a pull-up (chin over)
:30 Rest
:30 ME Plank hold
:30 Rest
Saturday:
QOTD:
Would you rather have pizza or spaghetti?
WOD:
Quarterfinals Workout 4
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)
*Athletes competing in quarterfinals will be completing workout 3 today. Feel free to stay after and watch, or complete the extra credit below. Classes will see workout 3 programmed on Monday.
Extra Credit:
4x400m Run
1:1 Rest between
Monday:
QOTD:
Would you rather work for Michael Scott or Ron Swanson?
BBG:
Hang Snatches*
7×2
Build to AHAP from any hang position
*All with a full squat
Conditioning:
FOR TIME:
40 Burpees
50 Double Unders
30 Burpees
75 Double Unders
20 Burpees
100 Double Unders
CAP: 15 minutes
Tuesday:
QOTD:
Would you rather watch nothing but Hallmark movies or nothing but horror movies?
Strength:
Pause Back Squats*
5×3 @ 75% of 1RM
*5 count at the bottom
Conditioning:
FOR TIME:
20 Wall Balls (20/14)
20 Pull-Ups
20 Wall Balls
20 Ring Dips
20 Wall Balls
20 Pull-Ups
20 Wall Balls
20 Ring Dips
20 Wall Balls
CAP: 15 minutes
Wednesday:
QOTD:
Would you rather go see a movie in the theater or watch from home?
BBG:
Hang Clean*+Split Jerk
7×2+1
Build to AHAP from any hang position
*All with a full squat
Conditioning:
FOR TIME:
5 rounds of:
6 HSPU
10 Toes to Bar
CAP: 10 minutes
Thursday:
QOTD:
Would you rather eat nothing but pizza for a year or not eat pizza for 10 years?
Swole Sesh:
Perform 3 sets of 10 reps of:
A) Strict Pull-Ups or Chin-Ups
B) Z Press
C) DB Skull Crushers
D) DB Curls
Rest as needed between sets
Active Recovery:
AMRAP: 20 minutes
100m KB Farmers Carry
50 Single Unders or Crossovers
20 AbMat Sit-ups or GHD Sit-Ups
50 Single Unders or Crossovers
100ft Dual KB Front Rack Carry
Friday:
QOTD:
Would you rather have 1 wish granted today or 10 wishes granted 20 years from now?
Strength:
Banded Deadlifts
7×3 @ 55%
Conditioning:
For Total Time:
4x400m Run
Rest 2 minutes
Saturday:
QOTD:
Would you rather spend a week on the ISS or a week at the bottom of the ocean?
BBG:
A) Clean + Jerk
10 Minutes to establish 1RM
B) Back Squats
1×20 AHAP
Conditioning:
FOR TIME:
With a partner
40 Chest to Bar Pull-Ups
20 Snatches (135/95)
30 Chest to Bar Pull-Ups
15 Snatches
20 Chest to Bar Pull-Ups
10 Snatches
CAP: 15 minutes
Monday:
QOTD:
What’s your preferred seat on an airplane?
BBG:
5X2 Snatch (full squat) @ 75-85% – rest 90 sec.
Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.
Conditioning:
12 minute AMRAP of:
7 Hang Power Cleans (155/105#)
14 Burpees
21 Box Jump Overs (24/20″)
Tuesday:
QOTD:
What was the name of your first pet?
Strength:
7X2 Pause Back Squat @ 75% – rest 60 sec.
*5 sec. pause at the bottom of each rep.
Conditioning:
4 rounds for total time of:
12 HSPU
Run 400m
Rest 1:1
20:00 Cap
Wednesday:
QOTD:
What was your high school mascot?
BBG:
Power Clean + Push Jerk
3X1 @ 70%
3X1 @ 75%
2X1 @ 80%
*rest 60 sec. between sets
Conditioning:
For time:
75 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
50 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
25 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
Thursday:
QOTD:
What’s your favorite animal? – BUT must answer without speaking.
Skill Work / Core:
4 Rounds –
:30 ME Arch hold
:30 Rest
:30 ME Hollow hold
:30 Rest
Active Recovery:
20:00 AMRAP –
100m. Farmer’s Carry
500m Row
12 reps pistol practice (assisted/modified pistols, box touch downs, Bulgarian split squat, etc.)
Friday:
QOTD:
What’s your favorite meal – breakfast, lunch, or dinner?
Strength:
7X3 Banded Deadlifts @ 50%
Conditioning:
5 RFT (Rounds for Time):
20 split jumps
5 Power Snatches 135/95#
20 HR (hand release)Push-ups
Saturday:
QOTD:
What’s the worst job you’ve ever had?
BBG:
a) 12 minutes to establish a 1RM Clean & Jerk.
b) 1X20 High Bar Back Squat
*The recommendation is to use approximately 65-70% of 1RM for this first week.
Conditioning:
With a Partner, For Time:
3 Muscle-Ups
15 Clean & Jerks 155lbs /105lbs
6 Muscle-Ups
12 Clean & Jerks
9 Muscle-Ups
9 Clean & Jerks
12 Muscle-Ups
6 Clean & Jerks
15 Muscle-Ups
3 Clean & Jerks
Monday:
QOTD:
What is your favorite board game?
BBG:
3 Position Snatch*
7×1 Snatch+1 High Hang Snatch (above the knee)+1 Hang Snatch from power position
Build to heavy but perfect
*All full snatches
Conditioning:
On a 16:00 minute running clock:
2 minutes of ME Wall Walks
AMRAP 6 of:
15 Hang Power Cleans (115/75)
15 Burpees
2 minutes of ME Wall Walks
AMRAP 4 of:
10 Hang Power Cleans (115/75)
10 Burpees
2 minutes of ME Wall Walks
Tuesday:
QOTD:
Black licorice, yes or no?
Strength:
Back Squats
3×3 @ 75%
2×3 @ 80%
1×3 @ 85%
Conditioning:
FOR TIME:
3 rounds of:
400m Run
20 Toes to Bar
7 Push Jerks (135/95)
CAP: 15 Minutes
Wednesday:
QOTD:
What is your favorite beach in Florida?
BBG:
3 Position Clean+Jerk*
7×1 Clean+1 High Hang Clean (above the knee)+1 Hang Clean from power position+1 Jerk
Build to heavy but perfect
*All full cleans
Conditioning:
30 Chest to Bar Pull-ups for time*
Rest 5 minutes
800m Run for time
*Strict 5 minute CAP on CTB
Thursday:
QOTD:
What do you listen to in the car? Radio, streaming music, podcast, audiobook or other?
Swole Sesh:
3 sets of 8-12 reps each of:
A) Pause Bench/Chest Press
B) Pause Bent Over Row
Then 3 sets of 8-12 each of:
A) Chest Flys
B) Reverse Flys
Active Recovery:
AMRAP 20:
400m Run/2 minutes on machine of choice
15 Ab movement of choice (AbMat Sit-ups/V-ups/Strict Leg Raises/GHD Sit-ups)
30 Jump rope practice of choice (Dubs/Crossovers)
Friday:
QOTD:
Peeps, yes or no?
Strength:
Strength:
Front Squats
2×3 @ 70%
2×3 @ 75%
2×2 @ 80%
Conditioning:
FOR TIME:
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push-ups
CAP: 12 Minutes
Saturday:
Closed for CrossFit Level 1 Certification Course
IMPORTANT ANNOUNCEMENT: THERE WILL BE NO CLASSES ON 3/30/24 AS WE WILL BE HOSTING THE CROSSFIT LEVEL 1 COURSE.
**With the conclusion of the 2024 CrossFit Open last week, we are kicking off a new cycle of training. We’re starting with a “testing week.” We encourage you to approach this week less like a true testing week, expecting to hit a bunch of new all-time PRs; but instead consider this week a snapshot into your current baseline. After being in Open-mode, many of your lifts this week may not exceed or even match weights that you’ve successfully hit in the past. That’s ok! Having a current baseline will help guide your training in the weeks to come, ultimately helping you get stronger and fitter. Getting injured will not. As always, form > scores on the board.
Monday:
QOTD:
What was your favorite spring break activity growing up?
Strength:
“The CrossFit Total”
1RM for each:
Back Squat
Strict Press
Deadlift
*Strict 12:00 cap for each section.
*Goal is less about getting a true 1RM for any/all lifts, but more so trying to get the greatest combined total you can today. If you have recent numbers, good goals could look like 80-90% on back squat & strict press, and 75-80% on deadlift.
**If your form breaks down at any point, you will be asked not to continue adding weight. If you feel this happening before a coach stops you, please be smart and make that decision for yourself. Nothing today is worth getting injured and being unable to come back the rest of the week.
Tuesday:
QOTD:
Do you collect anything?
BBG:
Clean & Jerk
15:00 to work to a heavy single
Conditioning:
“Annie”
50-40-30-20-10 of:
- Double-unders
- Ab-mat Sit-ups
Wednesday:
QOTD:
What’s your best “terrible roommate” story?
BBG:
Snatch
15:00 to work to a heavy single
Conditioning:
- ME UB pullups
- Rest 3 minutes
- 400m run for time
- Rest 3 minutes
- 500m row for time
Thursday:
QOTD:
What was your favorite childhood toy?
Active Recovery:
Tabata style – complete each movement for 8 rounds of :20 on / :10 off before moving on –
1. Row
2. Air Squats
3. Plank
4. Shuttle Run
5. Ring Rows
6. KBS
7. Lunges
8. Push-ups
Friday:
QOTD:
Describe your middle school self in 3-5 words.
Conditioning:
Five rounds for time of:
- 12 reps Deadlift, 155/105
- 9 reps Hang power clean, 155/105
- 6 reps Push jerk, 155/105
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.T
Saturday:
QOTD:
What’s your favorite kind of popsicle?
BBG:
1RM front squat
Conditioning:
“NANCY”
5RFT (Rounds For Time)
- 400M run
- 15 OHS 95/65
Monday:
QOTD:
Hip-Hop/Rap or Pop?
Strength:
Back Squats
Every 2 minutes for 6 rounds
5 Back Squats*
Start at 75% of 1RM and build
*6th round drop weight to 60% of 1RM and perform 10 reps
Conditioning:
FOR TIME:
3 rounds of:
500m Row
4 Rope Climbs
8 Power Cleans (155/105)
CAP: 18 Minutes
Tuesday:
QOTD:
Alternative or Rock?
BBG:
Power Cleans
Every 30 seconds for 7 minutes
1 Power Clean @ 85% of 1RM
Conditioning:
FOR TIME:
20 Dual KB Front Squats (53/35)
20 Toes to Bars
20 Box Jump Overs (24″/20″)
Rest 2 minutes
20 Box Jump Overs
20 Toes to Bars
20 Dual KB Front Squats
CAP: 15 Minutes
Wednesday:
QOTD:
If you could write the workout to be announced tomorrow what would it be?
BBG:
A) Snatch Complex
1 Power Snatch+1 Full Snatch
5 sets @ 70% of 1RM Full Snatch
B) Snatch Pulls
3 Snatch Pulls
3 sets @ 10-20lbs heavier than weight in part A
Conditioning:
AMRAP – 12 Minutes
80 AbMat Sit-Ups
60 Wall Balls (20/14)
40 Chest to Bars
Max Shuttle Run (25ft out/25ft back) in Time Remaining
Thursday:
QOTD:
Championship round of bracket! TBD
Active Recovery:
Perform 20-30 minutes of any combination of:
Run/Bike/Ski/Row/Jump Rope
Friday:
24.3 – TBD
CrossFit Open Workout 24.3
Morning, noon, and 4:00pm will run as normal. Starting at 5:00pm, we will have “Friday Night Lights,” running competition-style heats. Feel free to come out and watch, even if you won’t be participating that night.
If you’re participating in the Open and are unable to make it Friday for the workout, please schedule a makeup time directly with one of the coaches. All makeups must be done outside of regular class hours, and completed before 4:00pm on Monday as our evening classes are large and take priority.
Good luck everyone!
Saturday:
QOTD:
What movements do you want to be able to do/be better at by the next open?
Strength:
Strict Press
5×2 Strict Press
Build to AHAP
Conditioning:
FOR TIME:
Teams of 3*:
100 Deadlifts (135/95)
80 Hang Power Cleans
60 Front Squats
40 STOH
200m Run
*One athlete works at a time on barbell
**Final 200m run must be done together.
***Every minute on the minute (including the beginning) all 3 athletes perform 5 burpees
CAP: 20 Minutes
Monday:
QOTD:
Country or Hip-Hop / Rap?
Strength:
Back Squat
Every 2:00 x 6 Rounds –
5 Back Squats
*Start @ 70% and build to AHAP
*Drop to 60% on the last round and do 10 reps.
Conditioning:
3 Rounds for Reps –
2:00 ME Cal Row
1:00 ME T2B
1:00 ME Thrusters (115/75#)
2:00 rest between rounds
Tuesday:
QOTD:
Pop or Metal?
BBG:
Every :20 for 7:00 –
1 Power Clean @70-80%
Conditioning:
5 Rounds for Reps –
:30 ME Double Unders
:30 Rest
:30 ME HSPU
:30 Rest
Wednesday:
QOTD:
What movement do you think is definitely going to be in 24.2?
BBG:
5×3 Pause Squat Snatch (:02 pause below the knee)
*Start @ 60% and build AHAP
Conditioning:
4 Rounds For Time:
400m Run
20 KB Hang Snatches (53/35#)
10 V-Ups
Thursday:
Grunge or Alternative?
QOTD:
Active Recovery:
Perform 20-30 minutes of any combination of:
Run/Bike/Ski/Jump Rope
Friday:
24.2 – TBD
CrossFit Open Workout 24.1
Morning, noon, and 4:00pm will run as normal. Starting at 5:00pm, we will have “Friday Night Lights,” running competition-style heats. Feel free to come out and watch, even if you won’t be participating that night.
If you’re participating in the Open and are unable to make it Friday for the workout, please schedule a makeup time directly with one of the coaches. All makeups must be done outside of regular class hours, and completed before 4:00pm on Monday as our evening classes are large and take priority.
Good luck everyone!
Saturday:
QOTD:
Rock or Reggaeton?
BBG:
a) Every :90 x 5 Rounds –
3 Push Press + 1 Pause Split Jerk (:02 in the catch before recovering feet)
*Start @ 65% of limiting lift and build AHAP
Conditioning:
In Teams of 2 – 15:00 AMRAP
400m Run*
30 Box Jump Overs (24/20″)
20 C2B Pull-ups
10 OHS (135/95)
*Run must be together. Other movements can be split anyhow.
Monday:
QOTD:
Starting today we are dong a music genre single elimination tournament that was given random seeding within the tournament. So…
What music genre is better? Country or Ambient? Hip-Hop and Rap or Indie?
Strength:
Back Squats
Every 90 seconds for 6 rounds
5 Back Squats @ 70% of 1RM
*6th round drop weight to 50% of 1RM and perform 10 reps
Conditioning:
EMOM – 16 Minutes
A) 20 Wallballs (20/14)
B) 8 Toes to Bar
C) 4 Shuttle Runs (25ft out/25ft back)
D) 8 Burpees to 6″ Target
Tuesday:
QOTD:
R&B or Pop? Metal or Reggae?
BBG:
EMOM – 10 Minutes
A) 1 Power Clean + 3 Push Press*
B) 5-8 Strict Chin-Up
*Start at 65% of 1RM Push Press and build as comfortable
Conditioning:
FOR TIME:
Partition however
100 KB Swing (53/35)
100 Goblet Squats
25 Wall Walks
CAP: 15 Minutes
Wednesday:
QOTD:
What movement do you think will absolutely be in the open announcement tomorrow?
BBG:
Snatch Complex
4 x 2 Muscle Snatch + 2 Snatch Push Press+ 2 OHS
Perform all sets @ or below 60% of 1RM Snatch
Conditioning:
AMRAP – 12 Minutes
200m Run
12 Single DB Box Step Over (50/35)
50 Double Unders
Thursday:
QOTD:
Jazz or Grunge? Alternative or Electronic?
Active Recovery:
Perform 20-30 minutes of any combination of:
Run/Bike/Ski/Jump Rope
Friday:
CrossFit Open Workout 24.1
Morning, noon, and 4:00pm will run as normal. Starting at 5:00pm, we will have “Friday Night Lights,” running competition-style heats. Feel free to come out and watch, even if you won’t be participating that night.
If you’re participating in the Open and are unable to make it Friday for the workout, please schedule a makeup time directly with one of the coaches. All makeups must be done outside of regular class hours, and completed before 4:00pm on Monday as our evening classes are large and take priority.
Good luck everyone!
Saturday:
QOTD:
Classical or Rock? Folk or Reggaeton?
BBG:
Power Cleans
Every 20 seconds for 8 minutes
1 Power Clean @ 80% of 1RM
Conditioning:
AMRAP – 15 Minutes
In teams of 2 alternating full rounds:
6 Pull-Ups
3 Shuttle Runs
6 Box Jump Overs (24″/20″)
Monday:
QOTD:
Which would you rather give up forever – chocolate or cheese?
Strength:
Every :90 for 6 rounds –
5 Back Squats
*Start @ 65% and build if possible
**drop to 55% on last set and complete 10 reps
Conditioning:
Alternating EMOM 16 Mins –
a: 10 Burpees to 6″ Target
b: 14/12 Cal Row
Tuesday:
QOTD:
Does listening to the audiobook count as reading the book?
BBG:
EMOM 10:00 –
a) 3 Push Jerks – start @60% and build
b) 4-7 Strict Pull-ups
*after EMOM is complete, drop to 55% of your heaviest lift and complete 1xME Push Press
Conditioning:
4 Rounds for Time –
15 Power Cleans (95/65#)
12 Front Squats
9 STOH
12:00 Cap
Wednesday:
QOTD:
What’s your Starbucks order?
BBG:
2 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
7 sets, start @ 50% and build
Conditioning:
Interval Work:
2:00 on / 1:00 off – x3 Rounds
100m Run
15 Deadlifts (135/95#)
ME T2B in time remaining
RX+ = 185/125#
Thursday:
QOTD:
What movie quote do you reference most often?
Skill Work:
4 Rounds – :30 on / :30 off –
a) Abmat Wall Balls
b) Suitcase Carry
c) SA Bent Over Row (Switch arms @ :15)
Active Recovery:
20:00 of any combination of:
Run / Bike / Ski / Jump Rope
Friday:
QOTD:
What’s the most money you’d be willing to spend on tickets to see your favorite artist?
Conditioning:
Open Prep – 18.5 + 21.4
a) 18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65#)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
*As soon as the 7:00 ends, immediately into…
b) 21.4
Complete the following complex for max load:
1 deadlift + 1 clean + 1 hang clean + 1 jerk
7:00 Cap
Saturday:
QOTD:
Have you ever been electrocuted?
BBG:
Every :30 x 8:00 –
1 Power Clean @ 75-80%
Conditioning:
In Teams of 2, AMRAP 15 Mins –
10 Wall Walks
10 HSPU
100 Double Unders
*Add 2 Reps to the wall walks and HSPU each round
**RX+ = wall-facing strict HSPU
