20 Knee raises/knees to elbows/T2B
20 DB snatch - @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
20 DB Goblet Squat - @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
20 HR push ups
20 Burpee Box Jumps
TC: 16
"2 Rounds of Fire"
Brace yourself for a full-body blast!
You'll grind through two spicy rounds of 20 reps each: core burners (knee raises, K2E, or T2B), dumbbell snatches, goblet squats, hand-release push-ups, and a fiery finisher with burpee box jumps.
Stay steady, pace the early movements, and save some gas for the burpees — because they’re gonna hurt.
Goal: Move smooth, stay consistent, and survive the box!
Box jump workout, conditioning and strength workout, crossfit for time workout, EMOM workout, full body crossfit wod, kettlebell clean and jerk workout, kettlebell swing workout, wall ball workout
For time
75 Wallballs @14/20 lbs
EMOM: 5 KB swings
2 min pause
For time
50 KB Clean & Jerk
EMOM: 5 Box jump overs
assault bike workout, bike and barbell wod, crossfit barbell workout, Deadlift workout, for time crossfit workout, Hang Power Clean workout, shoulder to overhead workout
2 rounds
10/13 Cal assault bike
21 Deadlift
10/13 Cal assault bike
15 Hang power cleans
10/13 Cal assault bike
9 Shoulders to overhead
10/13 Cal assault bike
2 min pause
bar facing burpee workout, burpee and barbell workout, crossfit gto workout, crossfit wod for time, descending ladder crossfit workout, full body crossfit workout, ground to overhead workout
For time
10-9-8-7-6-5-4-3-2-1
Ground to overhead - @20/35 Intermediate: 30/45 RX: 40/55
Bar facing burpees
bodyweight crossfit workout, Box jump workout, crossfit conditioning workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout
3 rounds
400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout
For time
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats
