SKILL: PUSH PRESS 85% 5X2 METCON: 5 rounds for total HSPU of: 2 minutes to complete- 20 KBS 55/35kg 12 Lateral Box Jumps 24/20 ME HSPU *Rest 1 minute. *If you cannot complete HSPU then sub ring dips * If you cannot complete ring dips complete pushups on bar ( chest must touch bar)* If […]

REST DAY 5:30 pm MOBILITY

MUST WATCH Sh%t CF Girls Say   METCON: 60 Double-Unders 3 Power Cleans @ 155/105# or 60% of max clean 30 Wall Balls 20/14# 6 Power Cleans @ 155/105# 15 T2B 9 Power Cleans @ 155/105# 15 T2B 6 Power Cleans @ 155/105# 30 Wall Balls 20/14# 3 Power Cleans @ 155/105# 60 Double-Unders For time Use […]

            Harlem Shuffle CrossFit Dallas SKILL: Snatch 3×3 @ 75% METCON: 12-9-6-3 Power snatch 65/95 Burpee COOLDOWN: Band Pull-a-parts 50 behind kneck 50 in front

SKILL: Shoulder Press – 1 rep max. No bend of the knees. METCON: 30-Pullups 20- KB Snatch 55/35( KB must touch ground. 10 each arm) 10-Landmines 25/10 5-HSPU 3rds COOLDOWN: 100 face pulls