CrossFit Euphonic – CrossFit 500m Row (Time) Max Effort 500m Row Warm-up (No Measure) EMOM 20 Min 1: 15 KettleBell Swings 24kg/16kg Min 2: 20 Air Squats Min 3: 8 BBJO Min 4: 20 Abmat Sit-ups Metcon (No Measure) Every…

CrossFit Euphonic – CrossFit Warm-up Warm-up (No Measure) Two rounds, as a warm-up 250m Row 10 Russian Baby Makers 5 Pause Goblet Squats (Heavy) 2 x Monster Walks 10 Single Leg Bridges (Alt) Weightlifting Front Squat (1RM) In a 15…

CrossFit Euphonic – CrossFit Gymnastics Warm-up (No Measure) EMOM 10 Even Minute: 15 T2B Odd Minute: 10 Burpees Rope Climb (1-1-1-1-1) Aim to complete 5 Reps with correct footwork Core Complex 1 (No Measure) Three rounds, for quality: 20 Second…

CrossFit Euphonic – CrossFit Warm-up Warm-up (No Measure) Two rounds, as a warm-up: 250m Row 1 x Duck Walk 1 x Broad Jumps 5 x Pause Goblet Squats 2 x Monster Walks Weightlifting Training Clean Complex (1-1-1-1-1-1-1-1) 1 x Halting…

CrossFit Euphonic – CrossFit Gymnastics Warm-up (No Measure) Three rounds, for quality 20 Shoulder taps / 30 Second Hold 10 Ball-ups / Strict Knees-to-elbows 10 Push-ups 10 Weighted Pistols (Alt)Complete within a 10 minute window. Weightlifting Push Press (5RM) In…

CrossFit Euphonic – CrossFit Warm-up Warm-up (No Measure) Three rounds, for quality: Run 200m 10 Beatswings 10 Thrusters 20kg/15kg Metcon Metcon (Time) Partner WOD Complete Three rounds of: 400m Run (Together) 21 Kettlebell Swings 16kg/24kg 12 Pull-ups (One person works…

CrossFit Euphonic – CrossFit Weightlifting Overhead Squat (1RM) In a 15 minute window, build to a 1RM Overhead Squat. Start with a Broomstick. Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#Rx = 60kg / 42.5kg Rest 5 minutes……

CrossFit Euphonic – CrossFit Skill Warm-up (No Measure) Spend 10 minutes working on either: Strict Muscle-ups (5×3) Linking Double-unders Metcon 1000m Run & Row Intervals (Time) Run 1000m 60 seconds rest… Row 1000m 60 seconds rest… Run 1000m 60 seconds…

CrossFit Euphonic – CrossFit Thruster (1RM) In a 12 minute window, establish a 1RM Thruster. Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsRx = 102.5kg / 70kg CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP…

CrossFit Euphonic – CrossFit Warm-up Warm-up (No Measure) Three rounds, as a warm-up: 250m Row 8 Burpees 8 Wall Balls Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Accessory Work Straight-arm Strength (No Measure) Three rounds, for…