CrossFit Euphonic – CrossFit Warm-up (No Measure) Warm-up 500m Row 15 Burpees 250m Row 15 Wall Balls 30 Second Squat Hold (With Plate) Push Jerk (3RM) In a 12 minute window, build to a 3RM. Warm-up and progressively build to…

CrossFit Euphonic – CrossFit Core Complex 1 (No Measure) Three rounds, for quality: 20 Second Hollow Hold 20 Hollow Rocks 20 V-sits 20 Second Superman Hold 20 Second Superman Rocks 60 seconds rest… Running Intervals (Time) For time: 8 x…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Skill warm-up Spend 15 minutes working on: Kipping / Butterfly Pull-up Progressions Linked Toes to Bar Progressions Handstand Push-up Progressions / Strength EMOM 30 #6 (Weight) Minute 1: 15 Wall Balls Minute 2:…

CrossFit Euphonic – CrossFit Warm-up (No Measure) Clean Warm-up 5 Clean Grip Deadlifts 5 Clean Pulls (Straight arm) 5 Hang Power Cleans 5 High Hang Power Cleans Be aggressive, finish the pull, fast elbows! Hang Power Clean (1RM) In a…

CrossFit Euphonic – CrossFit Skill 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 3 )…

CrossFit Euphonic – CrossFit Metcon (Time) As a pair, complete…. For time: Cash-in: 100 Double-unders 50 Wall Balls 50 Box Jumps 50 Wall Balls 50 Toes to Bar 50 DB Snatch 22.5kg / 15kg 50 Chest to Bar 50 DB…

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…