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Unwritten – CrossFit FunctionalStrengthWarm-upBurgener Warm up with PVC Burgener Warm up with BBSnatch Complex (8 X 1)high hang + low hang + below knee snatch – ALL SQUAT1:30 clock ~work technique ~build if technique allowsMetcon (Time)40 WB 30 CTB/pull...

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Unwritten – CrossFit FunctionalWarm-up300 row 10 lying banded lat pull downs 10 lying banded supermans 5 banded wide grip CTB with slow negative 3xSkill15 min to work T2B technique if proficient: EMOM 10: 4/6/8/10/12/14/16/18/20/22MetconMetcon (Time)For Time: 30...

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Unwritten – CrossFit FunctionalStrengthWarm-up5 times down & back jog then.. Banded monster walk 15 jumping squats Lunge/ reach x10 alt 2XFront Squat (5 X 3)2 -3 sec pause in bottom all at 75%Metcon (Time)21/15 cal bike/row 5 rope climbs 15ft 15/12 cal...

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Unwritten – CrossFit FunctionalStrengthWarm-up10 cal erg 5 narrow push ups 5 ring rows 5 wide push ups 5 t-spine rotations / side X3Bench Press (4 x 4)85% of BWMetconMetcon (2 Rounds for reps)AMRAP 4 clean & jerks 95/135 rest 4 min AMRAP 4 clean &...

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Unwritten – CrossFit FunctionalWarm-up9 min EMOM 35 DU’s 40 Mountain Climbers 10 frog plank (alt) then try to perform 10 knee to feet jumpsStrengthHang Power Clean (12 x 1)12 EMOM 1-4 : 3 reps 5-9: 2 reps 10-12: 1 rep Build through emomMetconMetcon...