4.23.25

Conditioning
5 Rounds E5M
400m Run

4.22.25

Skill Development
10 min EMOM
O: 15 Hip Extensions
E: 2 Rope Climbs

Metcon
10 min AMRAP
20 Slamballs @ 30/20
60 Double unders
Last tested on 10/30/2019.

4.21.25

Metcon
“Fight Gone Bad”
3 Rounds
1-minute Wallballs @ 20/14
1-minute SDHP @ 75/55
1-minute Box Jumps @ 20”
1-minute Push Press @ 75/55
1-minute Calorie Row
Rest 1 minute
Last tested on 8/5/2024.

4.19.25

Weightlifting
5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
2 High Hang Power Snatches

5 Rounds E2M
2 Hang Power Snatches 

5 min EMOM
3 High Hang Muscle Cleans

5 min EMOM
2 High Hang Power Cleans

5 Rounds E2M
2 Hang Power Cleans

CrossFit
Metcon
Partner WOD
“Eva”
5 RFT
800m Run
30 KB Swings @ 70/53
30 Pull-ups
Last tested on 7/4/2022.

4.18.25

Skill Development
6 min EMOM
12 Ring rows

Metcon
20 min EMOM
O: 1-minute Calorie row
E: :30 Ring Push-ups