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Workout of the Day

EMOM for 20 minutes
40 seconds work, 20 seconds rest

1- Hip Extensions 25lbs
2- Burpees
3- SDHP 95/65lbs
4- Sit Ups

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Workout of the Day

For Time
9 Power Cleans 205/135lbs
21 Pull Ups
21 KB Swings 24/16kg
7 Power Cleans 205/135lbs
15 Pull Ups
15 KB Swings 24/16kg
5 Power Cleans 205/135lbs
9 Pull Ups
9 KB Swings 24/16kg

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Workout of the Day

AMRAP in 25 minutes
400m Run
15 Box Jumps 24/20″ (must step down from top)
10 Burpee Pull Ups
5 Power Snatch 165/105lbs

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What the heck is with the new space??
Read more here….

 

Workout of the Day

CrossFit Open 17.4 
Complete as many rounds and reps as possible in

13 minutes of:
55 deadlifts
55 wall-ball shots 55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target