1,000m Row followed by 6 RFT of: 9 Front Squats, 155/105 9 C2B pullups 9 KBS, 75/55 1 RM Power Clean and Jerk *you decide if you want to start on the 1 rm or the metcon

WOD AMRAP 3: 3 Power Snatch (135/95) 20 DU Rest 3 minutes AMRAP 4: 4 Power Snatch (115/80) 20 DU Rest 4 minutes AMRAP 5: 5 Power Snatch (95/65) 20 DU SKILL Team up and practice rowing, each person complete 2 500’s (taking turns)  AND DON’T FO... Continue Reading

1. “Schlitz” 4 RFT: 400m Run 4 Muscle ups or 12 dips 40 Double unders 2. Snatch Complex 1 set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch 3. Clean Complex 1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80%... Continue Reading

1. Squats 8×4 Back Squats, across 2. 5 minute sit ups and pushups for max reps 4 minute Double unders for max reps 3 minute Ground to Overhead 135/95 for max reps 2 minute Toes to Bar for max reps 1 minute Air Squat for max reps

REST DAY Calling all Crossfitters!  We have a great opportunity to work with a seasoned yoga instructor who has been helping Crossfitters loosen up and relax those shortened muscles. Laura Vanderberg has moved back to Cody and would like to offer a 5:45 ... Continue Reading