4.14.25

Metcon
15 min AMRAP
3 Wallballs @ 20/14
3 Ring Muscle-ups
Add 3 reps to wallballs each round.
CAP programming from 3/15/2025.

4.12.25

Weightlifting
Skill Development
5 min EMOM
3 Muscle Snatches

5 min EMOM
3 Tall Snatches

5 min EMOM
3 Drop Snatches

Strength
4 Rounds E2M
2 High Hang Snatches w/ :03 pause in dip

4 Rounds E3M
2 Floating Snatches

CrossFit
Metcon
Partner WOD
10 RFT
Partner 1: 500/400m Row
Partner 2 performs
5 Squat Snatches @ 95/65 (RX+ 135/95)
15 Sit-ups
Switch each round.  Partner starts where previous partner left off.
Score is # of rounds completed.

4.11.25

Skill Development
7 min EMOM
6 Strict Pull-ups (RX+ 3 Bar or Ring Muscle-ups)

Metcon
10 min AMRAP
5 Hang Power Cleans @ 135/95 (RX+ 185/125)
10 Pull-ups (RX+ C2B)

4.10.25

Strength
6 Rounds E3M
5 Bench Press @ 70% 1RM
15 DB Flyes 
Last tested on 12/14/2023.

Conditioning
1 min AMRAP
Max Effort Push-ups

4.9.25

Conditioning
1k SkiErg
Last tested on 1/27/2024.

Conditioning
Tabata Bike x2
Rest 2 minutes between

Strength
DB Bicep Curls
3 set complex
8 DB Bicep Curls +
8 DB Hammer Curls
Last tested on 2/21/2025