3RFT

The Three Stooges

3 rounds for time: 800m run 20 box jump overs (24/20) 15 ring dips *spend 15 minutes foam rolling, laxing, and static stretching

Mic Drop

Warm up: Emom 6: 1 round of Cindy 3 rounds for time: 30 KB Swings (53/40) 30 wall ball (20/14) 30 calorie row Core: Coaches choice

Christine on the Run

3 sets not for time: 12 T2B 30 double unders 10 alt pistols 3 rounds for time: 400m run 12 BW deadlifts 21 box jumps (20) Please take advantage of the opportunities you get to practice these movements. The open is right around the corner and we wanna make sure that you guys aren’t afraid […]

Facing Facing It

Warm up: coaches choice 3 rounds for time: 30 wall ball (20/14) 20 power snatch (75/55) 5 muscle ups

En Fuego

3 sets not for time: 15 shoulder taps ( nose to wall) 10 box jumps 25 double unders 3 rds for time: 10 power snatch (135/95) 10 burpee box jumps (24/20)

Final Countdown

Strict Press 5-3-1-5-3-1 Rest 2 min between sets 3 rounds for time: 40 air squats 10 bar muscle ups 20 Hang power cleans (95/65)

Extra Crispy

3 sets not for time: 30 double unders 10 T2B 1 rope climb 3 rds for time: 500m run 15 front squats* 20 box jumps (24/20) 15 Hang cleans* *The rx weight for men and women is Bodyweight loaded onto the barbell

Born Free

Every 2 minutes for 12 minutes: Set 1- 3 rope climbs Set 2 – L sit hold 30 seconds Set 3 – HS walk 15m/ or progression 3 rounds for time: 50 double unders 20 GHD sit ups 20 alt DB snatch