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

Affiliate Cup Team Chipper In teams of 3: 25 Wall Ball 40 Double Unders or sprint to mailbox & back (weather permitted) 10 Pukies RXd (75/115) scaled (45/75) 40 Double unders or Sprint to mailbox & back 20 Burpee Box Jumps (24 all) 40 Double unders or Sprint to mail box & back 20 backwards […]

This kids were really great about cheering us on during the Affiliate Cup…as you can see. Skill 5 x 2 Back Squat @ 85% of 1RM Conditioning 7 Rounds For Time of: 7 Push Jerk (115/155) -you may use the Rack if absolutely necessary 7 Chest to bar Pull ups 7 Burpees *25 min cut […]