CrossFit Euphonic – CrossFit Clean and Jerk (1 x 1) In a 20 minute window, build to a Heavy single Clean & Jerk. Warm up thoroughly and do not go too heavy to soon. Deadlift (1 x 1) In a…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Gymnastics, Three rounds for quality: 10 Second Single arm Hold (Both arms) or 30 second Handstand Hold Rest 1 min… 20 Shoulder Taps / Hand-release Rest 1 min… 20 Thigh Taps / Plate…

CrossFit Euphonic – CrossFit Core Complex 2 (No Measure) 5 Rounds 10 Hollow Rocks 10 V-ups 10 Ab tucks 10 Second Hollow Hold Metcon (Time) Five Rounds, for time: 50 Double-unders 40m Walking Lunge 30 Wall Balls 20 KettleBell Swings…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Spend 15 minutes working on your goals Skill work: HSPU HS Walks Double-unders Muscle-up drills Kipping / Butterfly Toes-to-bar / V-ups Bamboo Bar Stability Metcon (5 Rounds for reps) EMOM 25 Min 1:…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Spend 15 minutes ensuring your Overhead Squat mechanics are fluid. Stretch Wrists Stretch Ankles Open Hips and Shoulders Run through each movement with the bar only, add weight until you can complete each…

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. 1-Mile Run (Time) Max…

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 (5 x 5) Warm-up to,…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Three rounds, as a warm-up: 20 Shoulder Taps (C2W) 10m Walking Lunge 10 Burpees 10m Walking Lunge 10 Wall Balls (Above Target) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups…

CrossFit Euphonic – CrossFit Push Press (3 x 10) Perform 3 sets of 10 reps, as heavy as possible. Metcon (Time) “Running Annie” 50-40-30-20-10 Double-unders Abmat Sit-ups *400m Run between each set Warm-up (No Measure) Cool down 1 min Dragon…

CrossFit Euphonic – CrossFit Warm-up (No Measure) 400m Run 1 x Old Bear 1 x Young Bear 250m Row Deadlift (3 x 10) Warm-up to, then perform 3 sets of 10 reps at 70-75% of your 1RM. Metcon (Time) For…