HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Deadlift 3RM

All Versions Find your Deadlift 3RM10-8-5-3-3-3-3 Accessories 4×12 Barbell Underhand Row (95/65)4×12 Single Leg KB Deadlift4×12 Hanging Med Ball Knee Raise

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4 Rounds

RX Version 4 Rounds For Time:10 Thruster (115/85)20 Cal Row30 AbMat Sit UpRest equal to work time between each round Scaled Version 4 Rounds For …

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For Time

RX Version For Time:30-20-10Toes To BarDB/KB Alt Back Step Lunge (50/35)DB/KB Single Arm Push Press (50/35) Scaled Version For Time:30-20-10Hanging Knee/Leg RaiseDB/KB Alt Back Step …

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CFS Strong

All Versions 15 Floor Press12 Floor Press (2 sec negative + 1 sec pause)10 Floor Press (2 sec negative + 1 sec pause)8 Floor Press …

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For Time

RX Version 30 Burpee20 Deadlift (135/95)30 AbMat Sit-Up20 Power Clean (135/95)30 Pull-Up20 Front Squat (135/95)30 Pull-Up20 Power Clean (135/95)30 AbMat Sit-Up20 Deadlift (135/95)30 Burpee Scaled …

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CFS Strong

All Versions 10 Wide Grip Pull-UpRest 2 min10 Wide Grip Pull-UpRest 2 min8 Wide Grip Pull-UpRest 2 min8 Wide Grip Pull-UpRest 2 min8 Wide Grip …

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21-15-9

RX Version For Time:21-15-9PushupToes to BarPower Snatch (95/65) Scaled Version For Time:21-15-9Pushup from a boxToes to AirPower Snatch Accessories Accumulate:75 Banded Tricep Extension75 Banded Hammer …

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Gymnastics EMOM

RX Version EMOM For 30 Minutes:Min 1: 5 Weighted Strict Pull-UpMin 2: 5 Weighted Strict Ring DipMin 3: 4 Alternating DB/KB Turkish Get Up Scaled …

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Back Squats

All Versions On a running clock, every 3 minutes complete:15 Back SquatRest 3 min12 Back SquatRest 3 min10 Back SquatRest 3 min8 Back SquatRest 3 …

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AMRAP 10

RX Version AMRAP For 10 Minutes:3-6-9-12-15-…Clean & Jerk (135/95)Lateral Burpee Scaled Version AMRAP For 10 Minutes:3-6-9-12-15-…Clean & JerkLateral Burpee Accessories 3×12 Barbell Good Morning3×20 Banded …

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