SuperFly For Time Row 1000m 30 Power Snatches (95/65#) 30 Chest to Bar Pull Ups 30 Burpees

15 minutes to establish a 1RM Pull Up ___ EMOM 15 A) 10 KB Strict Press (53/35#) (5R/5L) B) 10 Toes To Bar C) 10 Push Ups D) 15/10 Calorie Row E) Rest

3 RFT 21 Deadlifts (155/105#) 15 Power Cleans (155/105#) 9 Box Jumps (30/24″)

Join us Monday for Murph. Any CrossFitters visiting the area are welcome to join our guys and gals at CFW for this WOD. We will ONLY have an Open Gym time from 6-10am today. You can… 

The Longest Mile For Time Run 400m 21 Pull Ups 21 Thrusters (95/65#) Run 400m 15 Pull Ups 15 Power Cleans (95/65#) Run 400m 9 Pull Ups 9 Jerks (95/65#) Run 400m

AMRAP 5 1 Handstand Pushup, 20 Double-Unders 2 Handstand Pushups, 20 Double-Unders 3 Handstand Pushups, 20 Double-Unders Continue to add 1 HSPU per round… Rest 3 Minutes AMRAP 5 5 Push Ups 10 Air Squats…