Warm up 50 Single Under/Jumping Jack 20 Bar Passes 20 Overhead Squat 20 Press behind the neck 3 Round   Warm up with empty bar 15 Snatch...

Warm Up 5 Inchworm+Push Ups 10 V-Sit Roll 15 Arm Circle 20 Back Extension 3 Rounds   Mobility 1:30 min Front Rack Fixer 3 min PNF...

Warm Up 20mx4 Shuttle Run 10 Ring Row 10 Jumping Squat 10 Good Morning 3 Rounds   Mobility 1 min Bear Crawl 1 min 90 to 90 1 min...

Strength On the 1:45 min x5 Split Jerk from Rack 5-4-3-2-1 Add Weight Every Round   On the 1:45 min x 6 5 Paused Front Squat  ...

GYMNASTIC SKILLS Dips Top/Bottom Dips Top of Dip hold/bottom of the dip hold 10 Rounds of 10 Sec on 20 Sec off   Muscle Up Drills Banded...

Barbell Conditioning Load Over %60-%70 30 Clean Deadlift 30 Hang Power Clean 30 Snatch Grip Deadlift 30 Hang Power Snatch   Metcon...

Strength EMOM 5’ 3 Back Squat(%85)   Rest 3 Min   EMOM 5’ 5 Push Press(%80)   Conditioning AMRAP 5’ 9 Deadlift (60/40) 12 Toes to Bar 15...

STRENGTH On the 1:45x5 Overhead Squat 5-4-3-2-1 Load Weight Every Round   On the 1:45x5 Behind to the Neck Press + Snatch Balance...

Mobility 1 Min Book 1 Min Good Morning 1 Min Squat to Stand 1 Min Side to Side   Strength 3 Power Clean+2 Hang Squat Clean+1 Jerk (%85...

Mobility 1 Min Good Morning 1 Min Wall Hinge 1 Min Squat to Stand 1 Min Forearm Stretch 1 Min Overhead Activation     Strength EMOM 12’...

Mobility 1 Min Bar Passes 1 Min Squat to Stand 1 Min The Knight to Hamstring Stretch 1 Min Forearm Stretch 1 Min Overhead Activation  ...

Mobility 1 Min Medium Pec Stretch 1 Min Manuel Triceps Stretch 1 Min Pnf Shoulder Internal Rotation 1Min Prayer Lat Stretch   100 Double...

Mobility 1 Min Bar Passes 1 Min Good Morning 1 Min The Knight to Hamstring Stretch 1 Min Forearm Stretch 1 Min Full T Hip Opener 1 Min...

21-15-9 Reps For Time Thrusters (43 /30 kg) Pull-Ups How do you perform the “Fran” workout? Perform the 21 Thrusters and 21 Pull-Ups,...

GYMNASTIC SKILLS HSPU Pike Shifts 1st  Front and Back 1x10 Reps 2nd Right and left 1x10 Reps   Negative HSPU’s 30 Sec on 1 Min off  x 4...

Mobility 1 Min Calf Activation 1 Min Wall Hinge 1 Min Overhead Activation 1 Min Armless Prayer 1 Min Kneeling Hamstring   Strength Find...

Mobility 1 Min Banded Lat Stretch 1 Min Press in Snatch 1 Min Roll over to V Sit 1Min Prayer Lat Stretch   Strength Push Press 9 Reps...

Mobility&Skills 1 Min Bar Passes 1 Min Manuel Triceps Stretch 1 Min Bottom Squat Full Rotation 1 Min Medium Pec Stretch     STRENGTH On...

“343” Hero WOD Cynergy CrossFit 9/11 Firefighter Memorial WOD   For Time 100 Deadlifts (60/60 kg) 100 Power Cleans (40/30 kg) 100...

GYMNASTIC SKILLS Dips GYMNASTIC SKILLS Top/Bottom Dips Top of Dip hold/bottom of the dip hold 10 Rounds of 10 Sec on 20 Sec off   Banded...