CrossFit Euphonic – CrossFit Warm-up (No Measure) 400m Run 500m Row Stretch Front Rack, Hips & Wrists Power Clean (Heavy Single) In a 15 minute window, build to a heavy single Power Clean. Only increase weight if mechanics are correct…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, for quality: 60 Sec C2W Handstand Hold 10 Single Arm DB Press 10 Strict Pull-ups Record weight used DB Front Racked Press Perform 3 sets of 10 reps at a challenging…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Skill warm-up Spend 20 minutes working on: Double/Triple Under Progressions Toes-to-bar (Linked) Metcon (Time) 30 Overhead Squats 42.5kg / 30kg 400m Run 30 Front Squats 52.5kg / 40kg 400m Run 30 Back Squats…

CrossFit Euphonic – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Metcon (Time) Five Rounds, for time: 20 Wall Balls 10 Ring Rows 10 Ring Dips 20 V-ups 1000m Row (Time) Max Effort 1000m Row

CrossFit Euphonic – CrossFit Squat Warm-up (No Measure) One round, for quality: 250m Row 4 x Monster Walks 10 Russian Baby Makers 10 Single Leg Bridges (Alt) 5 Pause Goblet Squats (3 sec) Front Squat (3 x 2, 7 x…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three Rounds, as a warm-up: 25/20 Cal Row 10 Burpees 10 DB Skull Krusher Metcon (AMRAP – Rounds and Reps) AMRAP 25 20 Box Jumps 30″/24″ 50 Air Squats 400m Run

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, for quality: 60 Second C2W Handstand Hold 10 Strict T2B / Banded Broomstick 10 Strict C2B (No bands) EMOM 24 (Weight) Every minute, on the minute, for 24 minutes: Minute 1:…

CrossFit Euphonic – CrossFit Kipping Technique Work Every 30 seconds, for 5 minutes: 5 Beatswings (Tight!) 5 Kipping pull-ups / C2B / BMU *Scale to hand-releaseSpend 10 minutes working on your Kipping Pull-up, Chest to Bar or Bar Muscle up….

CrossFit Euphonic – CrossFit Squat Warm-up (No Measure) One round, for quality: 250m Row 4 x Monster Walks 10 Russian Baby Makers 10 Single Leg Bridges (Alt) 5 Pause Goblet Squats (3 sec) Back Squat (1RM) In a 20 minute…

CrossFit Euphonic – CrossFit Metcon (4 Rounds for reps) In teams of 2, complete: For max reps: Partner A Rows 500m Partner B completes AMRAP 10 Hang Power Cleans + 10 T2B until A gets back. Switch and repeat. Partner…