Showdown

CrossFit Hard Boiled – CrossFit Deadlift (1×5) Add 10-15lbs from last week. Warm Up Sets 1×10 Barbell 1×8 1×7 1×6 Then 1×5 of your working weight. ———- Metcon (2 Rounds …

Three Cheers

CrossFit Hard Boiled – CrossFit Metcon (AMRAP – Rounds) “Three Cheers” AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run – 6 Kettlebells Swings (53/35) 6 …

Temple of Doom

CrossFit Hard Boiled – CrossFit Push Press (6-6-6-6) Add 5 – 10 lbs from last week. ———- ———- Metcon (Time) Muscle Snatch 1-2-3-4-5…10 Goblet Squat 10-9-8-7-6-5…1

Lead Weight

CrossFit Hard Boiled – CrossFit Warm-up Gymnastics Metcon (No Measure) Each couplet is 5 minutes long with a 1-2 minute break between for setup and demonstration. Focus is on quality …

Raptor

CrossFit Hard Boiled – CrossFit Warm-up 3 Sets, not for time: 8 Suitcase Deadlifts (each side) 8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg) Front Squat (6-4-2) Each clip …

Cannon Ball

CrossFit Hard Boiled – CrossFit Deadlift (1×5) Add 10 – 15 lbs from last week. If you did not do the deadlift last week work up 1 set of 5 …

The Wrangler

CrossFit Hard Boiled – CrossFit Metcon (Time) 3 Rounds 21 Box Jumps 15 Alternating DB Snatches 9 Weighted Sit Ups *after your 3rd round complete a 400m farmers carry followed …

Rush

CrossFit Hard Boiled – CrossFit Warm-up Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Front Rack Stretch – 2:00 – 3 Sets, Not For Time: 8 x Kneeling single …

Capri Sun

CrossFit Hard Boiled – CrossFit Warm-up Mobility Foam Rolling: Thoracic (Upper Back) – 2:00 Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Pec Mash – 1:00 each side Gymnastics …

Your Royal Squatness

CrossFit Hard Boiled – CrossFit Level 1 Level 1 do 5×5 back squat Warm-up 3 Sets 6 Single-Leg Lateral Box Step Ups (each side) 50m Farmers Carry with DB’s or …