WOD

SKILL A1: High Plank Body Saw (3×8) https://www.instagram.com/p/BjfYhcAHwKn/?taken-by=cfgymnastics (2nd drill without a bench; feet on floor) A2: Bar Muscle-ups (3×6-8) Scaling: Jumping Bar MU –... Read More

STRENGTH Back Squat (8×2 climbing)   METCON 3 RFT 400m Run 80 DU   Beginner 2 RFT

OLYMPIC LIFTING Hang Squat Clean + Split Jerk (5×2 climbing) From above the knee Strength Clean Pull (3×5 climbing)   METCON E2MOM for 10m: 7... Read More

METCON 20 RFT total w/ a partner: 3 Bar MU 5 Burpee Box Jumpovers 24/20″ 7 OHS 95/65# Alternate full rounds.   Beginner 20 RFT... Read More

METCON E6MOM for 30 min: 400m Run 30 Box Jumpovers 24/20″ 20 Burpees *Score is your slowest round   Beginner E6MOM for 24 min: 400m... Read More

STRENGTH Superset Bench Press (4×6 climbing) Bent Over Row (4×10 climbing)   METCON 6 RFT: 12 Pullups 18 Wall Balls 20/14#   Beginner 6 RFT:... Read More

STRENGTH Deadlift (4×6 climbing)   METCON AMRAP 10 Climb the ladder: 5-10-15-20-etc. seconds Hanging L-Sit Hold 50-100-150-200-etc. foot Shuttle Run Shuttle run in 25ft segments.... Read More

SKILL A1: Hollow Pull Drill (3×6) https://www.instagram.com/p/BjfYhcAHwKn/?taken-by=cfgymnastics (3rd drill) A2: Bar Muscle-ups (3×5) Scaling: Jumping Bar MU https://www.youtube.com/watch?v=dx_2XqZRESA   STRENGTH B1: Strict Lean Away Pullups... Read More