5.8.25

Metcon
25 min EMOM
1: 50’ Sled Push
2: 15 Sit-ups
3: 5 DBall Cleans @ 100/60
4: 30 Grasshoppers
5: Rest

5.7.25

Strength
4 Rounds E2M
10 Bent Rows

Metcon
4 RFT
20 DB Burpee Deadlifts @ 35/25 (RX+ 50/35)
20/15 Calorie Row
Last tested on 1/16/2024.

5.6.25

5.5.25

Skill Development
5 min EMOM
5 Strict Pull-ups

Metcon
4 RFT
7 Strict Pull-ups
14 Power Cleans @ 135/95
400m Run

5.3.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
2 High Hang Muscle Cleans +
1 Hang Muscle Clean

Strength
4 Rounds E2M
2 - 1 1/4 Front Squats

4 Rounds E2M
1 Clean Shrug +
1 High Hang Clean

4 Rounds E3M
1 1st position Clean Deadlift +
1 Clean w/ :03 pause at top of knee +
1 Hang Clean

CrossFit
Metcon
Partner WOD
10 min AMRAP
300m Run
Max Calorie SkiErg 

Rest 3 minutes

10 min AMRAP
50 Double unders (SC: 25 DUs; 75 singles)
1 Devils Press
2 Devils Presses
3 Devils Presses
2 Devils Presses
1 Devils Press
Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
RX: 35/25
RX: 50/35