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CrossFit Sane – CrossFit Metcon TEST DAY Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Cooldown ROMWOD

CrossFit Sane – CrossFit Weightlifting Performance If no misses, push 1RM Snatch EMOM 6×1 90% Clean and Jerk EMOM 6×1 90% Overhead Squat (3×10) Fitness Metcon Fitness & Performance Metcon [...]

CrossFit Sane – CrossFit Metcon Fitness & Performance Metcon (AMRAP – Rounds and Reps) AMRAP 8 20 Renegade Rows 20 Double Under’s Gymnastics 20 HSPU (Time) 20 hspu for time Performance Metcon [...]

CrossFit Sane – CrossFit Warm-up Sling shot Strength Back Squat Performance 5RM then, 1x -5%, 1x -10% Weighted Step-ups (3×10) Fitness Metcon Fun (Time) For Time: Run 200m 21 Deadlifts 95/65 Run [...]

CrossFit Sane – CrossFit Metcon TEAM SATURDAY Metcon (Time) For Time: 150 Burpees Run 400m 150 Ball Slams Run 400m 150 Flutter Kicks Run 400m Complete as team Cooldown ROMWOD

CrossFit Sane – CrossFit Strength Fitness & Performance Sled Pull (Heavy Single) Reverse Sled Pulls Metcon Fitness & Performance Jordan (Time) For Time: 100 Toes to Bar 100 Pistols, [...]

CrossFit Sane – CrossFit Weightlifting Snatch (6×1) Performance: Every 90 sec. @ 85% Clean and Jerk (6×1) Performance: Every 90 sec. @ 85% Clean Pull (3×3) Fitness: Work technique and keep the [...]

CrossFit Sane – CrossFit Metcon Fitness & Performance Midline Madness (Weight) EMOM 20 Even: 10 GHD Situps Odd: 10 Deadlifts 155/115 Cooldown ROMWOD

CrossFit Sane – CrossFit Metcon Fitness & Performance 2k Row (Time) Max Effort 2k Row Extra Work Fitness & Performance Metcon (No Measure) 5 RNFT: 20 Bent Over Lat Raises 30 Single Arm DB [...]

CrossFit Sane – CrossFit Weightlifting Hang Snatch (3×2) Performance: Work up to 3 sets of a heavy double Dumbbell Hang Snatch (3×5) Fitness Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 20 [...]