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!
knees to elbows workout, running workout, toes to bar workout, wall ball workout
For time
30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs
400m run after each round
bar muscle up workout, burpee pull up workout, crossfit kettlebell wod, for time workout, goblet lunge workout, hand-release push-up workout, kettlebell snatch workout, pistol squat workout
For time
14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch
Hand release push ups/HSPU
KB goblet reverse lunges
2 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
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, toes to bar workout
2 rounds
20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB goblet Squat
20 HR push ups
20 Burpee Box Jumps
3 minute rest
1 round
10 Knee raises/knees to elbows/T2B
10 DB snatch
10 DB goblet Squat
10 HR push ups
10 Burpee Box Jumps
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
