MetCon:  CF Open 16.4 Complete as many rounds and reps as possible in 13 minutes of: • 55 deadlifts • 55 wall-ball [...]

  Strength: Power Snatch Complex On the Minute x 10: 1 Hang Power Snatch + 1 Power Snatch Record Final Weight   MetCon: "Randy" . [...]

    Strength: Tempo Pausing Front Squat 5 Sets of 2 7 Seconds Down. 3 Second Pause.   MetCon: 1-2-3-4-5-6-7-8-9-10: Front Squats 135/95 After Each [...]

    Strength: Deadlift  For Load: 5x5   MetCon: 3 Rounds 21 KBS 55/35 200 m Run 15 Hang KB Snatch 55/35 200 m Run [...]

      MetCon: AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21/15 Calorie Row [...]

  In Teams of 2 AMRAP 20: 75 Wallballs (20/14) 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20)

WORKOUT 14.4 MEN - includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row  50 [...]

    Strength: 8 rounds - Every 90 Secs: MIN 1: Bulgarian Split Squats - 8 reps per leg MIN: 1:90 - Single Leg Romanian [...]

    Strength: Hang Squat Clean Build to a heavy single for the day   MetCon:   AMRAP 18: 21/15 Calorie Assault Bike 3 Rounds of [...]

FOCUS ON THE INVESTMENT Strength: Push Jerk Build to a heavy set of 3   MetCon: For Time: 1,000 Meter Row Directly Into... 3 Rounds: [...]