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Part 1.
3×5 Back Squats ( complete all three sets at 75%)

Part 2.
10 minute AMRAP:
10 Push ups
12 Box jumps ( 24/20 inches RX)
15 Wall balls (20/14#RX) (30/20# ADV)

Cascade Crossfit
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Part 1.
3 Rounds:
25 hollow rocks
1 minute plank hold
1 minute deadbug hold
Part 2.
For time-
250 meter row
25 RKBS (53/35# RX) (70/53# ADV)
500 meter row
50 RKBS
750 meter row
75 RKBS
500meter row
50 RKBS
250 meter row
25 RKBS
Cascade Crossfit

Cascade Crossfit

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Part 1.
12 minute EMOM: 2-3 Power Snatch ( complete each minute at a challenging weight, athletes may increase in weight with each set, goal is to focus on full extension, speed and fast, proper turn over)
Part 2.
3 Rounds For time:
15 Pull ups ( C2B for ADV and EXP)
15 Hang Power cleans (75/55#RX) (115/75#) (135/95#EXP)
15 Burpees
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Part 1.

3×5 Front squats ( complete all sets at 75%)

Part 2.

10 minute AMRAP:
11 Push press ( 95/65# RX)
22 calories Assault bike
33 Double Undersimage
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image24 min EMOM:
1 min: strict pull ups (8 for men/5 for women)

2 min: Prowler push

3 min: 15 Wall Balls (20/14)

4 min: Max Airdyne Cals