Back squat4x4@70% WOD: WOD: 2 min: pull-ups 2 min: rest 2 min: burpees 2 min: rest 2 min: burpee pull-ups 2 min: rest 2 min: wall ball *score is total reps Elite: muscleups and burpee muscleups “Winners compare their achievements with their...

4 rounds 4 minutes 15 wallballs 30 medball cleans Row max calories Rest 4 minutes between rounds “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’” — Mary Anne...

Take 20 min to find a heavy set ofPower snatch + OHS w/ 3 sec hold in the bottom WOD: AMRAP 11 15 OHS 75/55 12 SDHP 75/55 9 box jumps 24/20 If you would like to purchase a shirt, pre-orders need to be done by May 11th! Thanks!...

Power clean + power jerkStarting at 65% of your clean and jerk max build to 90/95% of your clean and jerk max WOD CrossFit Disco 10-9-8-7-6-5-4-3-2-1 Power cleans @ 75% of bw Pull ups If you would like a new CFO shirt and help support Matt Greene...

Take 20 minutes to work on your split jerk technique WOD Tabatas Broad jumps Sit-ups Air squats 

4 rep max push press WOD 15 min AMRAP 3 wall climbs 15 KB swings 53/35 25 du’s