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Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Athletics Standard Warm UpPart A3 Rounds: -45 Seconds Work -15 Seconds Rest *Perform cycle for Strict Press (45/35), Back Squat (45/35) , Deadlift (95/65) *1 min transition between the different movementsPart BThe CrossFit Total (Total Weight)You will have 10 mins for each movement...

Main - Basic TrainingView Public WhiteboardPart A100 Burpees (Time)100 Burpees for TimePart B100 Wall Ball Shots (Time)100 Wall ball shots (20/14) *10 Minute CapPart C8x100m sprints. Sprint down walk back....

Main - Basic TrainingView Public WhiteboardMetconMetcon (Time)Teams of 3-4 400M Farmers Carry 150 Lunge Steps 100 Burpees 50 Ground to Overhead with Plate (M#45/W#25) 200M Farmers Carry Every 7 Minutes Complete a 200M Run (only 2 people can be working at a time)...

Main - SportView Public WhiteboardWarm-upWeightliftingTake 15 mins to warm up to heavy power snatchMetconCompetition Wod 3Metcon (Time)4 Rounds 7 power snatch (115/85) 14 burpees over the bar 14 TTB * 18 min cap...