#37

CrossFit Sane – CrossFit Warm-up LaX ball scaps Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 2 handstand push-ups 4 power cleans 155/115 6 burpees Cooldown ROMWOD Box News No classes [...]

#35

CrossFit Sane – CrossFit Strength Bench Press (1×5) 1x -5%, 1x -10% Performance Floor Press (3×10) Fitness JM Press (3×10) Fitness Metcon Metcon (Weight) EMOM 14 Even: 8 Push Jerks 95/65 Odd: 150m Row

#34

CrossFit Sane – CrossFit Metcon Metcon (Time) 10,9,8,7,6,5,4,3,2,1 GHD Sit-ups Burpees to target Target 6″ above reach Gymnastics Metcon (Time) 30 Shoulder Taps then 10 strict handstand push-ups [...]

#33

CrossFit Sane – CrossFit Warm-up Front Squat Positional Hold Strength Paused Front Squat (1×3) 3 Sec Pause @ bottom Metcon Metcon (Time) 4 RFT: 50 Double Unders 10 Pull-ups 20 Front Rack Lunges 95/65

#32

CrossFit Sane – CrossFit Warm-up Partner Shoulder Stretch Metcon Test WOD #3 Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# [...]

#30

CrossFit Sane – CrossFit Metcon Metcon (Time) 21-15-9 Partner Deadlifts Synchronized Burpees over bar Rest 3 min 15-12-9 Partner Pullups/deadhang Synchronized Kettlebell swings Bring a partner [...]

#29

CrossFit Sane – CrossFit Strength Performance Bench Press 5RM Strength Fitness Floor Press Dumbbells Metcon Fitness & Performance Metcon (Time) 6 RFT: 12 Kettlebell Power Snatches 53/35 8 Zig [...]