Metcon: Every 4:00 x 4500m Row15 Wallballs*in remaining time: max burpees Rest :90 after every round *Score is number of burpees across all 4 rounds (click here for full workout &…

Metcon: 24 Minute AMRAP2-4-6-8-etcBox JumpsSA DB Hang Clean & Jerk (rx: 40/25 | rx+: 50/35) *200m Run or 250m Row after every round (click here for full workout & description)

Strength: 4x6 @45-55% of 1RM complex from 3/24 Metcon: For Time (15 Minute Time Cap)42 Kettlebell Swings (53/35)21/16 Calorie Assault Bike30 Kettlebell Swings15/12 Calorie Assault Bike18 Kettlebell Swings9/7 Calorie Assault…

Metcon: 24 Minute AMRAP (2 Person Teams)Partner A: 400m RunPartner B: 1 round of the following16 Deadlifts (135/95)12 HSPU/HRPU48 DU/96 SU*When Partner A comes back, partner B goes out for run. If…

Metcon: CrossFit Open 21.3 For total time (15 Minute Time Cap): 15 front squats (95/65)30 toes-to-bars15 thrusters Rest 1 min. 15 front squats30 chest-to-bar pull-ups15 thrusters Rest 1 min. 15…

Metcon: 5 Minute AMRAP100M Row:30 PlankSuitcase Carry (1 down & back inside square per side) (53/35)Rest :905 Minute AMRAP150M Row:35 PlankSuitcase Carry (1 down & backs inside square per side) (53/35)Rest…

Testing: 1RM Power Clean + Front Squat + Jerk for cycle Metcon: 8 Minute AMRAP3 Pullups6 Burpees9 Push Press (75/55) (click here for full workout & description)

Metcon: 22 Minute AMRAP400m Run 15 Hollow Body Rocks20 Wallballs (20/14)25 DU/50 SU (click here for full workout & description)

Testing: 1RM Back Squat for cycle Metcon: 4 Rounds (11 Minute Time Cap)10 Cal Row10 Pushups10 Air Squats (click here for full workout & description)

Metcon: 24 Minute AMRAP Partner Workout30 ABMAT Situps30 Cal Bike30 Push Press (75//55)30 Toes-to-Bar30 Cal Bike30 Hang Power Cleans (75/55)*Split reps evenly (click here for full workout & description)