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Main - Basic TrainingView Public WhiteboardPart A500m Row (Time)Max Effort 500m RowPart BMetcon (AMRAP - Reps)Complete as many reps as possible in 3 Mins, 5 Mins, & 7 Mins *1 Min Rest Between Rounds *Score is the total reps of all rounds 30 Cal Row 20 Slam Balls ...

Main - SportView Public WhiteboardWarm-upDynamic Warm UpPart ABack Squat (5x2 @ 90% *perform sets every 2 mins*)Part BMetcon (Time)20 Minute Running clock, Complete 5 Rounds: -400m Run -20 Back Squats (115/75) ...

Main - Basic TrainingView Public WhiteboardPart A10 Cycles: 30 Seconds Max Effort Row 30 Seconds RecoveryPart BMetcon (Time)In 10 Mins or Less, Complete: 4 Rounds: 15 KB Swings (24/16) 200M Run Rest 2 MinsMetcon (Time)In 10 Mins or Less, Complete: 4 Rounds: 15 Box Jumps 20" 200M Run...

Main - SportView Public WhiteboardDeadlift Warm UPPart ADeadlift (Work up to heavy double (12 Mins))Part BMetcon (Time)21-15-9 Deadlifts (225/155) C2B Pull Ups 400m Run *Run after 21,15, and 9...

Main - Basic TrainingView Public WhiteboardPart AMetcon (Time)200 Partner Sit Ups for Time -Same Gender Teams -Males use 20# Wall Ball -Females use 14# Wall Ball -Ball is transferred every repPart BMetcon (Time)*In Teams of 2: -2k Row (Switch every 250m) -100 Slam Balls (30/20) -75 Squats to Slam Ball -50 Slam Ball...