Helen Meets Grace

CrossFit Hard Boiled – CrossFit Metcon (Time) Teams of 2 * 1 person working at a time. 30 Power clean and jerks Then 3 Rounds 400m run 21 kb swings …

Silver Spoon

CrossFit Hard Boiled – CrossFit Gymnastics Metcon (3 Rounds for reps) 3 Rounds As many rounds as possible in 4 minutes 5 Burpees 10 Wall Balls 15 KB Swings Rest …

Hot Cake

CrossFit Hard Boiled – CrossFit Level 1 Hang Power Snatch (1-1-1-1-1-1-1) Level 2 Snatch (1-1-1-1-1-1-1)

Filthy Fifty

CrossFit Hard Boiled – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows …

Bricks

CrossFit Hard Boiled – CrossFit Metcon (Time) Leg Complex 400m run Leg Complex 400m runLeg Complex 2 Rounds 10 squats 10 jumping squats 10 lunges 10 jumping lunges

The Two Step

CrossFit Hard Boiled – CrossFit Metcon (AMRAP – Rounds and Reps) 15 Min (AMRAP) 50 Double Unders / 100 Singles 40 KB Swings 30 Sit Ups 20 Box Jumps 10 …

Silver Bullet

CrossFit Hard Boiled – CrossFit Hang Clean (2-2-2-2-2) Back Squat (10-8-6-8-10)

Arms for Days

CrossFit Hard Boiled – Barbell Club Warm-up Banded Triceps Extensions x100 Banded Pull aparts x100 Banded Lat pull downs x100 Strength Superset/Drop Set 3 rds( 2mins rest) A1. DB Bench …

Bone Marrow

CrossFit Hard Boiled – CrossFit Gymnastics 3 – 4 Rounds 10 Pull Ups 10 Dips 10 Single Leg Squats Metcon (Time) 3 Rounds 400m run 21 shoot throughs 12 push …

Squats on Squats

CrossFit Hard Boiled – Barbell Club Strength Back Squat (3×5) 1 set @75% 1 set @80% 1 set @85% Pause Back Squats (3×6) Light between 55-65% Pause 2 secs Back …