1.27.25

Skill Development
7 min EMOM
:30 Handstand hold (RX+ Freestanding Handstand hold)

Conditioning
Tabata Bike
Rest 4 minutes
Tabata SkiErg
Rest 4 minutes
Tabata Double unders

Accessory
10 min EMOM
O: 25 Crossovers
E: 2 Rope Climbs

12.14.24

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Snatches

5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
3 Drop Snatches

Strength
6 Rounds E4M
3 Position Snatches

CrossFit
Metcon
Partner WOD
5k/4k SkiErg
10k/8k Bike
Last tested on 12/21/2022.

11.21.24

Conditioning
10 min AMRAP
Max Calories Rowing
Rest 2 minutes
10 min AMRAP
Max Calories Bike

Accessory
10 min EMOM
O: 30 Crossovers
E: 5 DBall Cleans @ 100/60

11.15.24

Conditioning
10 Rounds E3M
10/7 Calorie Bike (RX+ 15/12)
Last tested on 9/15/2023.

Accessory
10 min EMOM
O: 25 Crossovers
E: 15 Slamballs @ 30/20

9.3.24

Conditioning
3 Rounds E10M
800 Run
Last tested on 9/12/2023

Accessory
10 min EMOM
O: 10 T2R
E: 30 Grasshoppers