With a running clock Min 0:00 – 4:00 row 750 m + max power snatches in the remaining time 135/95 rest 4 min then Min 8:00 – 18:00 run 1 mile + max clean and jerks with remaining time rest 6 min then min 24:00 -28:00 max pull ups   READ MORE

12 min work on the hang squat clean rest then complete for time 50 static lunge steps 95/65 50 shoulder to overhead 95/65 50 overhead squats 95/65 READ MORE

Amrap in 15 min of: 200m run 10 DB snatches 70/45 20 thrusters 75/55 rest 10 min then in 4 min find a 1 rep max for the squat clean thruster READ MORE

4 x 3 back squat rest then 15-12-9-6-3 for time of: unbroken double unders deadlifts 225/150 wall balls rest then 4 x 3 strict weighted pull ups     READ MORE

4 x 3 bench press* *after each set complete 5 controlled supine ring rows with a false grip rest then emom for 10 min 8-10 power snatches 75/55 rest then amrap in 4 min barbell facing burpees READ MORE

Mini Comp #1     amrap in 2:30 min RX alternating pistols  / Scaled- air squats rest then #2    1000m row for time rest then #3    15-12-9 for time of: power cleans RX 155/105  Scaled 95/65 RX strict handstand push ups  / Scaled- hand release push ups RX toes to bar  / Scaled-... READ MORE

4 x 200m sprints (rest about 2 min between each) rest then 10 work on handstand walk rest then teams of 2 amrap in 7 min: 40 power cleans 135/95 30 power cleans 155/105 amrap with remaining time 185/130 READ MORE

4 x 2 overhead squat  rest then complete for time: 30 pull ups 30 wall balls 1000m row 30 wall balls 30 pull ups READ MORE

emom double under ladder start with 5 double unders and add 5 each min get as far as you can without failing rest then teams of 2  amrap in 7 min  40 push press 135/95 30 push press 155/105 as many with remaining time 185/130 rest 4 min then amrap in 7 min 4o front squats 135/95... READ MORE

The CrossFit Total 3 attempts for a 1 RM at each of the following lifts….score is total combined weight. squat press deadlift rest then amrap in 8 min of 10 burpees 10 hang power cleans 115/85 *add 10 to each after each round READ MORE