CrossFit Euphonic – CrossFit Warm-up (No Measure) Three Rounds, as a warm-up: 200m Run 200m Row 10 Burpees Deadlift (3 x 12) Warm-up to, then perform 3 sets of 12 reps at 65-75% of your 1RM. Metcon (AMRAP – Rounds…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Every minute, on the minute, for 12 minutes: Minute 1: 20 x Shoulder Taps Minute 2: 6-8 Strict Ring to Sternum Pull-ups / Chin-ups Minute 3: 30 Second Handstand Hold Metcon (No Measure)…

CrossFit Euphonic – CrossFit Overhead Squat (5 x 5 ) Warm-up to 70-80% of your 1RM, then perform 5 sets of 5 reps with 2 minutes rest in between sets. Training Fran 2 (Time) With a running clock: 21 Thrusters…

CrossFit Euphonic – CrossFit Training Clean Complex 1 x Halting Clean Deadlift 1 x Clean Pull 2 x Power CleansEvery 2 minutes, for 18 minutes, 10 sets. Begin at 50% of your 1RM Clean, build to a heavy lift for…

CrossFit Euphonic – CrossFit Back Squat warm-up (No Measure) One round, for quality: 500m Row 10 Russisan Baby Makers 5 Pause Goblet Squats (3 secs) 4 Monster Walks 20 Hollow Rocks 20 Superman Rocks Back Squat (5 x 5) Warm-up…

CrossFit Euphonic – CrossFit Warm-up (No Measure) PARTNER WOD Run as a team, then You go, I go With a rolling clock: Metcon (Time) At 00:00 Perform: 400m Run 60 Power Snatches 60kg/45kg Metcon (Time) At 10:00 Perform: 400m Run…

CrossFit Euphonic – CrossFit Clean Pull + Hang Clean + Clean Complex Every two minutes, for 18 minutes (10 sets): 1 x Clean Pull + 1 x Hang Clean + 1 x Clean Begin at 50% of your 1RM Clean….

CrossFit Euphonic – CrossFit 400m Run (Time) Max Effort 400m Run Metcon (10 Rounds for time) For time, 10 rounds of: Row 500m Rest 2 minutes… Row as fast as possible each round! Record times for each round in WODify….

CrossFit Euphonic – CrossFit Metcon (Time) For time: 50-40-30-20-10 Push Press 35kg / 25kg Box Jumps 24″ / 20″ Abmat Sit-ups Straight-arm Strength (No Measure) Three rounds, for quality: 10 Banded Pull-downs 10 Reverse Snow Angels 10 Plate Lowers 10…

CrossFit Euphonic – CrossFit Max Rep Pull-ups (3 Rounds for reps) Perform 3 sets of Max Effort Pull-ups, rest 2 minutes between sets. (As many reps as possible without stopping) Record reps and any scaling used. Max Rep Handstand Push-ups…