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Warm-up & Mobility: 15 Minutes Strength: Squat  warm up sets to 3@60% 3@70 3@75 of your 3RM (This week will be a deload week) Conditioning: AMRAP 12 minutes of* – 20 DUs 15 Wall Ball 2 [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press 5-3-2-1-1-1 establish a new 1rm or 1 rep heavy Conditioning: AMRAP 15 minutes of* – 3 Pull Ups 6 Push Ups 9 Squats 200m Sprint RX is [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift 2 reps @ 75%, 2 @ 80%, 2 @ 85% – work percentages off your last 3RM Conditioning: AMRAP 10 minutes of* – 5 Burpee Box Jumps [...]

Warm-up & Mobility: 25 Minutes BAF – CrossFit Johns Creek Bring a Friend Day! Conditioning: AMRAP in 12 min* of – 7 Squat 7 KB Swing (30/24k) 7 TTB (Sit-ups for beginners) * At [...]

Warm-up & Mobility: 15 Minutes Strength: 20 min to establish 1RM Clean & Jerk Conditioning: AMRAP 12 minutes of  7-5-3 reps* – HSPU Strict Pull-up Ring Dip *7-5-3 is one round. [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat 3-3-3-3 Conditioning: 1 min each for max reps – Wall Ball (20/14lb) Push Press (95/65lb) Burpee Rest 1 min between – complete 5 [...]

Warm-up & Mobility: 15 Minutes Strength: 20 min to Est. 1RM Snatch Conditioning: 5 RFT (15 min time cap) of – 10 Box jump (24/20”) Run 200m, weighted 20 KB Swing (24/16k) Click here to [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat 3-3-3-3-3 inc. to approx 80% of your 1RM Conditioning: AMRAP 12 minutes of – 3 Rounds of “Cindy”  (5 Squats – 10 [...]

Warm-up & Mobility: 15 Minutes Strength: Bench 2-2-2-2-2 the last set should be heavier than last week but not maximal – you should be able to get at least one more rep if you tried (so [...]

Warm-up & Mobility: 15 Minutes Strength: OTM for 10 minutes – 1 Clean & Jerk @75-90% 1 RM (depends on experience level) Conditioning: For time: 9 Hang Clean (<–full [...]