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Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Rounds: 1 minute max double unders 30 seconds rest *Score total repsPart BMetcon (Time)3 Rounds 20 Box Jumps (24/20) 20 KB Swings (24/16kg) 50 Sit-Ups 20 Goblet Squats *Every 5 minutes lunge 100'...

Main - SportView Public WhiteboardWarm-up200m Run 30 lunge pass throughs 30 toe touches 2 mins keg stretchWeightliftingHang Snatch1 deadlift 1 snatch pull 1 snatch high pull 1 hang squat snatch *60 % of 1RMMetconCrossFit Games Open 13.3 (AMRAP - Rounds and Reps)12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups...

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM, Ascend ladder of Shoulder to Overhead 1,2,3, etc.. until you cannot complete reps in 1 minute. Rx weight is your 1RM strict press *Score total repsPart BMini Boat Race (Time)3 RFT 250m Row 200m RunThe CrossFit Total (Total Weight)WE...