192503 Warm-up 3 Rounds: 100m Run :30 Single Unders 5 Walkouts 10 Russian KB Swings (light KB) Strength Deadlift (Weight) Every 90 Seconds, 2 Reps Sets 1 & 2: 65% Sets 3 & 4: 68% Sets 5 & 6: 71% Sets 7 & 8: 74% Metcon Metcon (Time) 5 RFT: 200m Run 10 Power Cleans › Read more
192303 Warm-up 12-9-6 (slow pace): Row Cals Bike Cals *After each Set: 5-3-1: Walkouts Russian Baby Makers Metcon Metcon (AMRAP – Reps) In a 3 Minute Window: 400m Run 10 Burpees *Max KB Swings 53/35 in remainder of time 5 Rounds (no rest between Rounds) › Read more
192203 Warm-up Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes › Read more
192103 Warm-up 2 Minute Slow Bike or Row Then: 3 Rounds: 5 Inchworms 15 Air Squats :30 Single Unders Metcon 4 Rounds: 1 Minute Bike Cals 1 Minute Abmat Sit Ups 1 Minute Row Cals 1 Minute Double Unders 1 Minute Rest Metcon (AMRAP – Reps) Round 1 Total Metcon (AMRAP – Reps) Round 2 › Read more
192003 Warm-up 200m Run, then: 2 Rounds through, rotating stations every 30 Seconds PVC Pass Throughs PVC OHS Banded Pull-Aparts Russian Baby Makers Push Up to Down Dog Cossack Squats Rest 1:00 between Strength Overhead Squat (Weight) In a 10 Minute Window: Find Heavy Single Metcon Randy (Time) For Time: 75 Power Snatches, 75# In › Read more

5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282