HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

AMRAP 12

RX Version AMRAP For 12 Mins:20 Box Jump (24/20)15 SDLHP (75/55)10 OH Squat (75/55) Scaled Version AMRAP For 12 Mins:20 Box Step Up15 SDLHP10 OH …

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Row Intervals

RX Version For Time:5 x 500m RowRest equal to work time between rounds Scaled Version For Time:5 x 350m RowRest equal to work time between …

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Push Press

All Versions For Load:12 Push Press10 Push Press10 Push Press8 Push Press8 Push Press8 Push Press + Max Reps at -20%Rest 2min between sets Accessories …

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7 Rounds

RX Version 7 Rounds For Time:7 Chest to Bar Pull Up7 Power Snatch (105/75) Scaled Version 7 Rounds For Time:7 Jumping Chest to Bar Pull …

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AMRAP 18

RX Version AMRAP For 18 Minutes:12 Deadlift (185/125)18 Wallball (20/14)48 Double Under Scaled Version AMRAP For 18 Minutes:12 Deadlift18 Wallball72 Single Under (45sec Attempt) Accessories …

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CFS Strong

All Versions Pull Ups:3×10 Wide Grip Pull Up (use low bar to scale)Rest 90 seconds between sets 3×10 Chin Up (use low bar to scale)Rest …

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“McGhee”

RX Version AMRAP For 30 Min:5 Deadlift (275/185)13 Push Up9 Box Jump (24/20) Scaled Version AMRAP For 30 Min:5 Deadlift13 Push Up (box)9 Box Jump …

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AMRAP 15

RX Version AMRAP For 15 Min:20 KB Swing (53/35)30 Double Under20 Push Up30 Double Under Scaled Version AMRAP For 15 Min:20 KB Swing30 sec Double …

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CFS Strong

All Versions 5×10 Sumo Stance Box SquatRest 2 min between sets Accessories Alternate:4×12 Back Rack BB Lunge4×15 Sumo DB RDLRest 1min between sets Alternate:4×20 DB …

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AMRAP 18

RX Version AMRAP For 18 Min:8 Back Squat (155/105)10 Handstand Push Up14 Alt DB Snatch (50/35) Scaled Version AMRAP For 18 Min:8 Back Squat10 Seated …

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