In CrossFit


Push Press
*Across. Build to a moderately heavy set of 6 and maintain for all 4 sets.

Cash Out
With a Partner:
6min AMRAP:
DUs + Row for Meters

*One partner starts on row, the other on DUs. Both working at the same time. Alternate movements as often as needed. Score is total meters + total DUs between partners.



A. Burpee Tabata

B. Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of five sets

C. Sled Drags


Box News

Check out Coach Connie’s article on Integrity and Intention.

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