Everyday Athletes Now – CrossFit

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Back Squat (3×3 @87.5%)

5 false grip ring rows between each set

Metcon (AMRAP – Rounds and Reps)

Amrap 20

400m run

24 wall balls (20/14)

12 hand stand push-ups

Good Mornings (3×20 (95/65))

Everyday Athletes Now – CrossFit

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Front Squat (4×4 @82.5%)

:30 hand stand hold between each set

*add a March for difficulty

Metcon (Time)

3RFT

30 cal row

20 dumbbell snatch (55/35)

30 pull-ups

Front Rack Lunge (4×10)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Pause Power position snatch warmup

4×3 @50%

Hang Snatch (2 reps every 2 minutes for 12 minutes @85%)

Metcon (Time)

4rft

15 deadlifts (185/135)

60 air squats

120 du

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

10 pvc passthroughs

10 goblet squats

10 kipping swings

10 sit-ups

Back Squat (5×5 @72.5%)

Bench Press (2×5 @80% of 5RM)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

Row 300/250m

21 overhead squats (75/55)

Everyday Athletes Now – CrossFit

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Metcon (Time)

Partner workout for time

2k Row buy in( partners switch every 250m

3 rounds

60 deadlifts (155/105)

50 thrusters (75/55)

40 Burpees over partner

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

20 overhead squats

20 kb swings

20 Burpees

Back Squat (3×3 85%)

Metcon (Time)

For time

25 sit-ups

15 Power snatches (95/65)

20 sit-ups

15 Power snatches

15 sit-ups

15 power snatches

10 sit-ups

15 Power snatches

Romanian Deadlift (4×12 increasing weight each set)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Pause Power position snatch warmup 4×3 @50%

Hang Snatch

3 reps @70% every 2 minutes for 12 minutes

Deadlift (3×3 building each set)

Metcon (AMRAP – Rounds and Reps)

Amrap 10

12 ttb

10 db thrusters (50/35)

8 pull-ups