20 Minute AMRAP 5 Pull ups 10 Pushups 15 Squats  

Fundamentals Gymnastics Toes-To-Bar Metcon Metcon (Time) 4 Rounds 10 Dips 10 Toes to Bar 10 Kettlebell Swings (16kg/12kg) 10 Situps

Fundamentals Gymnastics Toes-To-Bar Metcon Metcon (Time) 4 Rounds 10 Dips 10 Toes to Bar 10 Kettlebell Swings (16kg/12kg) 10 Situps Metcon (Time) 4 Rounds 10 Dips 10 Toes to Bar 10 Kettlebell Swings (16kg/12kg) 10 Situps

Fundamentals Warm-up JP CrossFit Daily Warm-up (No Measure) Always focus on Quality first! 500m Row or 400m Run 10 Pullups 10 Pushups 10 Situps 10 Squat Therapy 3 Minutes Skill Work (Athlete’s Choice) Coach’s Choice of additional specific warm-up Weightlifting Thruster (Find a heavy 3) Keep all reps chained together! Metcon Fran (Time) 21-15-9 Thrusters, […]

Fundamentals Weightlifting Clean (Focus on Technique, add weight as needed) Metcon Clean Fundamentals (Time) 4 Rounds 10 Cleans (95/65 Rx, 135/95 Rx+) 15 Calorie Row