FUNday

4 Rounds for TIME of:

    2 Rope Climbs  

  12 Back Squats (185/125)

120 Double-Unders

Thursday

7 Sets, each for LOAD:

 1 Deadlift

 2 Hang Power Cleans

 3 Front Squats

Rest at least 3min between sets. 

GO Unbroken on each set. 

Link

Wednesday

AMRAP in 20min of:

 Anchor RUN

   5 Devil Press (50/30s)

 10 Box Jumps

 20 Hollow Rocks

Veterans Day

Monday

For TIME:

100 Wallballs

  25 Burpees

  75 KB Swings (53/35)

  25 Burpees

  50 Knees-2-Elbows

  25 Burpees 

Love Them or Hate Them: 

The Definitive Guide to Burpees

From its humble beginnings as a 1930s fitness test to its current status as one of CrossFit's most loved and hated movements, the burpee has earned its reputation as the ultimate bodyweight exercise that requires nothing but delivers everything. This article explores the history behind Royal H. Burpee's creation, breaks down the science of why it’s so effective, and provides nine burpee-forward workouts to help you master the exercise that builds both physical strength and mental resilience in equal measure.

FUNday

5 Rounds, each for TIME:

 400M RUN
 REST 2min

Thursday

Filthy Fifty

For TIME:

 50 Box Jumps

 50 Jumping Pull-UPs
 50 KB Swings (35/26)
 50 Lunges
 50 Knees-2-Elbows
 50 Push Presses (45/35)
 50 Hip Extensions
 50 Wallballs
 50 Burpees

 50 Double-Unders