- ENDURANCE - Bike Intervals 21-18-15-12-9 of: Air Bike Cal *:45 sec rest in between sets - WORKOUT OF THE DAY - For Time: 60 Wall Balls 50 GHD Sit-ups 40 Chest To Bar Pull-ups [...]

- STRENGTH - Front Squats 5 x 5 @ 75% - WORKOUT OF THE DAY - 10 Rounds For Time: 12/15 Cal Row 1 Bear Complex (80% of 1 RM) Fitness: 75/95 Performance: 125/185 Elite: [...]

- WORKOUT OF THE DAY - “THE JACKAL” National Warrior Foundation Workout For Time: 1 Mile Run 200 Box Step-Ups (20/15 lb, 24/20 in) 150 Ball Slams (20/15 lb) 100 Push-Ups 50 Burpees RX: Solo [...]

- STRENGTH - Neutral Grip Deadlift 4 sets of 6 at 65% *Perform 10 DB Reverse Lunges after each set. - WORKOUT OF THE DAY - EMOM 21: Min 1: 15/18 Cal Row Min 2: [...]

- STRENGTH ACCESSORY - 4 sets of 10 of: Dumbbell Bench Press (building) *perform 20 Banded Tricep Extensions after each set. - WORKOUT OF THE DAY - For Time: 21-15-9 of: Pull-ups HSPU Ring Dips

- STRENGTH ACCESSORY - 5 sets of 10 reps of: GHD Sit-ups Hollow Rocks *Rest as needed in between - WORKOUT OF THE DAY - “Carlos Lillo” For Time: 40-30-20-10 Kettlebell Swings Goblet Squats Toes-to-Bars [...]

- STRENGTH - Every 90 sec for 6 sets: Power Snatch + Snatch Balance + OHS *Pick a challenging load for all sets. - WORKOUT OF THE DAY - 7 Min AMRAP: 21 Hang Power [...]

- STRENGTH - Box Front Squats 4 set of 5 at 75% Superset with 10 Goblet Squats - WORKOUT OF THE DAY - 4 Rounds For Time: 400 Meter Run 9 DB Devil Press 18 [...]

- WORKOUT OF THE DAY - In Teams of 2: ‘’Karen gets a bike’’ For Time: 100-80-60-40-20 of: Wall Balls @ 20/14 *30 Cal Bike after each set. *Partition everything as needed.

Crossfit Open 22.3 Perform the workout anytime today Join us For Friday night Lights! Kicks off at 7:15pm