Warm up - Coaches choice A) 1 RM Snatch B) EMOM 8 minutes - 1 snatch pull, 1 full snatch, 1 hang snatch C) 6 rounds for time 5 x...

Warm up - Coaches choice A) 5 x 3 Deadlift B) 4 rounds for time 15 x Shoulder to OH 15 x Front Squats

Warm up - Coaches choice CrossFit Total 2 1 RM OH Squat 1 RM Floor Press 1 RM Clean

Eat What You Want: Your Macros and the Truth About Carbs Written by Devin Harper from : http://breakingmuscle.com/nutrition/eat-what-you-...

Warm up - Diane 21 - 15 - 9 Deadlift (225lb/155lb) Handstand push ups

Warm up - A) 5 x 5 Clean & Jerk B) Time cap 40 minutes - With a team of 2/3 complete 5k row Then AMRAP 12 x Thrusters 12 x Bar over burpees

Warm up - A) 5 x 3 Front Squats B) EMOM 30 minutes 1 - 25 Air squats 2 - 25 KB swings 3 - 25 sit ups Scale numbers as needed for 45...

Murph!!

Warm up - A) 1 rep max overhead press A1) 10 minutes EMOM 1 heavy rep B) Hang Snatch 5 x 5 C) AMRAP 6 minutes x 2 - 2 minutes rest...