Warm-up High Steps Bear Crawl Inch worm Skill Work -Chest to Bars Hollow Arch (floor) x10 Hollow Arch Hanging 20 Sec Half Pull-ups 2×4 Chest to Bar Attempts -Bounding Box Jumps Dropping Bound Rebound Metcon (Time) 100 Air Squats 80 KBS 60 Box jumps 40 Burpees 20 Chest to Bar Pull-ups Metcon (No Measure) Extra...
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Back Squat (2×8) Sets 1-2 10# up from last week Back Squat (1xMax Reps) Death by Kettlebell Swing (AMRAP – Reps) Begin at 5 Add one rep every minute
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Snatch (5×3 Build) Metcon (AMRAP – Rounds and Reps) KBS x12 Overhead Squat x6 Amrap 8
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Deadlift (5-5-5-3-1+) Metcon (2 Rounds for calories) 2 Rounds 3 min Ski 3 min Row 3 min Bike 1 min Rest
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Back Squat (5×8 @ 60%) Metcon (AMRAP – Rounds and Reps) 15 KBS 15 Push-ups Amrap 8
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Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of...
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Push Press (5-5-5-5-5 (across)) Metcon (Time) Push press KBS Lateral burpees 21-15-9
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Metcon (Time) Teams of 3 300 cal bike 150x Push press 150x KB swings 150x HSPU 300 cal bike
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Metcon (AMRAP – Reps) 45:15 -RKBS -sit-ups/ghd sit-ups -Hand Release Push–ups -v-ups -Bike Cal Emom 20
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Overhead Squat (5×1 Build) Metcon (Time) Overhead Squat KBS 21-15-9
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Workout of the Day


  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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