CrossFit Euphonic – CrossFit Rope Climb Tekkerz (1-1-1-1-1) EMOM 5RX = Legless 18ft Warm-up (No Measure) 3 rounds, not for time: 2 x Wall Walks (3 sec hold) 5 x HS Kick ups (No sound) 10 x Strict Pull-ups (3…

CrossFit Euphonic – CrossFit Metcon (5 Rounds for reps) EMOM 10 Even min: Single Skips Odd min: Double unders *Maximum of 50 Double unders each round **Record Double unders Power Snatch (Build to a 1RM) CrossFit Games Open 12.1 (AMRAP…

CrossFit Euphonic – CrossFit Warm-up (No Measure) 3 rounds, not for time: 2 x Monster Walks (Below knee) 10 x Banded Lat pull down (Straight arm) 10 Wall Balls 20 v-sits EMOM 10 – C & J / T2B (No…

CrossFit Euphonic – CrossFit Back Squat (2-2-2-2-2-2-2-2-2-2) In 15 minutes, build to a 2RM Back squat Metcon (Time) For time: 70 Double Unders 60 Wall Balls 20/14lb 50 Cal Row 40 Front Racked Reverse Lunges 50/35kg 30 Burpee Box Jump…

CrossFit Euphonic – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Overhead Squats 45/30kg 10 C2B Pull ups Metcon (AMRAP – Rounds and Reps) AMRAP 8 15 T2B 10 Deadlifts 45/30kg 5 Power Snatch

CrossFit Euphonic – CrossFit Power Clean (1-1-1-1-1-1-1-1-1-1) In 15 minutes, build to a heavy single. Metcon (Weight) 5 Rounds, at training pace. 400m Run 3 Power Cleans (@65% of heavy single) 20 Abmat sit ups 20 Box Jumps

CrossFit Euphonic – CrossFit Warm-up Roll Glutes, Lats, Triceps and forearms Banded Hip distraction + Extended Lizard Stretch Lats, Wrists and Front rack position Banded Frog – If groin is tight 10 x Russian Baby Makers (Use rig if needed)…

CrossFit Euphonic – CrossFit Deadlift (Build to a heavy Triple) Within 12 minutes Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many…

CrossFit Euphonic – CrossFit Split Jerk (EMOM 10) Record final weight Front Squat (EMOM 10) Record final weight Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Euphonic – CrossFit Split Jerk (EMOM) Front Squat (EMOM) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups