“Block Buster” AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds of “The Chief” (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Assault Bike Max Rounds of “The Chief” (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault Bike Max Rounds of “The Chief” (175/125) 1 Round of “The Chief”: 3 Power Cleans […]

Sumo Deadlift 1 rep max lift. Finisher 3×12 DB Thruster 3×12 ghd sit up 3×12 back ext IF the 2 rep heavy deadlift this week in CrossFit got you, you may do 10 sets 0f 2 speed reps sumo style at 60% effort

** SKILL – Rope Climb Technique- please bring shoes that wont burn up on the rope as well as shin protection! “Hip Hop” For time: Run, 1 mi 50 Double Unders 50 AbMat Sit-ups 40 Double Unders 40 AbMat Sit-ups 30 Double Unders 30 AbMat Sit-ups 20 Double Unders 20 AbMat Sit-ups 10 Double Unders […]