Workout of the Day

Skill: Handstand Walk EMOM 10 50ft 2 Rounds 2 Min Station: Box Jump Over 24/20 Kettlebell Swing 53/35 Burpee Rest

AMRAP 12: 15 Wall Balls 20/14 30 Double Unders Skill: Box Squat 1 x 3  

Skill: Snatch Grip Strict Press: 5 x 8 For Time: 21 – 15 – 9 Row Calorie Ring Dip

Grab a partner and head in for a great morning at Forward. CrossFit Classes at 8 and 9am 10 rounds for time of: 30 Wall Balls, 20/14 lbs 20 Deadlifts, 185/125 lbs 10 Bar Muscle-ups

Skill: Bench Press 8 x 4 Weighted Pull Up 8 x 4 For Time: 1000 m Row 50 Burpees to 6 in Target 1000 m Row

E3MOM 15: 20 Row calories 15 Alternating Dumbbell Snatches 50/35 10 Box Jumps 30/24 Tabata 8 rounds: 20 sec work 10 sec rest Tabata Russian KB Swing 70/53 Tabada GHD Sit Up Tabata Bike Calorie Tabata Double Under

Skill: Power Snatch + 3 Snatch Balance: 5 x 1 AMReps 5: Squat Snatch 155/105

Skill 3 Rounds of Max Effort: Max Rep Strict Handstand Push Up Max Rep Kipping Hangstand Push Up 5 Rounds For Time: Run 400m Handstand Walk 50 ft 15 Toes to Bar

ALT EMOM 20 12 Burpee Box Jump Over 24/20 3 Hang Power Clean and Push Jerk For Time: 40 Deadlifts 135/95 40 Pull Ups Run 400m

Partner Workout 30 minute AMRAP: Partner 1: (timekeeper) 5 Chest to Bar Pull ups 10 Wallballs (20/14) 15 American Kettlebell Swings (24/16) Partner 2: Row for Max Calories Note: Alternate rounds with your partner.