Box Jump Build 3 - 5 Box Jumps Increase the height of box 3 mins rest AMRAP in 30 mins: 30 Double Unders / Single Unders 15 KBS 15 MB Sit...

Buy In: AMRAP in 5 mins: Sandbag Cleans (60/40) 2 mins rest AMRAP in 25 mins: 25 Cals 15 Pull Ups 20 Back Racked Lunges 2 mins rest Buy...

2 Rounds For Time: 40 min TC 60 Toes to Bar 50 GHD Sit Ups 40 Inverted Burpees 30 Front Squats 20 Toes to Bar 30 GHD Sit Ups 40 Inverted...

7:00 on / 3:00 off x 4 (Teams of 2) 6 Press Ups 4 S/A Devil Press 2 Wall Walks 5 DB Thrusters 3 Pull Ups 1 Man Maker 6 Bench Hops 4 Air...

0:00 – 12:00 mins: 2000m 12:00 – 24:00 mins: 100 WBS 50 Cals 100 Line Facing Burpees 24:00 – 36:00 mins: 1:00 on / 1:00 off x 6 Squat...

8 Rounds For Time: 8 Pull Ups 8 DB Snatches 8 Air Squats 8 Double DB Reverse Lunges Rx: 24/17.5 Masters Rx: 20/15 Scaled: 15/10

AMRAP in 6 mins: 8 Thrusters 50 Double Unders  3 mins Rest 3 Rounds for Time: 12 min TC 9 Bar Muscle Ups 18 Toes to Bar 2 Rounds for...

For Time: 500 – 750 – 1000 – 750 – 500 Metre Row 21 – 18 – 15 – 12 – 9 DB Push Press 500 – 750 – 1000 – 750 – 500 Metre Row 9 – 12 – 15 –...

EMOMx30 1 KBS + 1 Press Up + 1 Sit Up 2 KBS + 2 Press Ups + 2 Sit Ups 3 KBS + 3 Press Ups + 3 Sit Ups …etc Russian Kettlebell Swings Add...

1:00 on / :30 off x 30 Teams of 3: A: Burpee Plate Hops B: Max Clean + Press C: Box Steps 20” A: Max Clean + Press B: Box Steps 20” C:...

Teams of 3: 3:00 on / 1:00 off x 12 Round 1: A: Max Cal Row B + C: Alternating Exercises 4 SB Cleans 8 Thrusters 12 Toes to Bar Round 2:...

Dear CrossFit Scotland Member, All staff would like to wish you all a Merry Christmas! We wish you all joy and happiness on this day and...

AMRAP in 36 mins: Teams of 3 A + B: 200   Run / 250m C: Max WBS A: Completes: • 3 Burpees • 5 Box Jump / Step Overs • 7 KBS B + C: Rest B...

For Time: It goes exactly like the song. Day 1 Day 2 + 1 Day 3 + 2 + 1 Day 4 + 3 + 2 + 1 … Etc till day 12 then work down from there. 1...

4 Rounds For Reps: 1:00 on each • Snatches • Cal Row • DB Step Ups • Rest Rx: 60/42.5 – 22.5/15 – 20” Masters Rx: 42.5/30 – 15/10 – 20”...

4 Rounds For Time: 15 C2B Pull Ups 10 OHS Every round increase the weight of OHS Rx: 40 – 50 – 60 – 70 30 – 37.5 – 45 – 52.5 Masters Rx:...

3:00 on / 3:00 off x 5 200m Run (Together) 15 Bar Facing Burpees (Sync) Max Power Cleans (YGIG) Increase the weight each round Rx: 60 –...

For Time: 25 min TC 60 Double Unders 50 KBS 40 DB Snatches 30 T2B 20 Dips ** 10 Double DB Devil Press 20 Dips ** 30 T2B 40 DB Snatches 50...

EMOMx25 • 20 WBS • 15 Box Jumps • 10 Deadlift • Max Muscle Ups • Rest Rx: 9/6 + 24/20 + 90/70 Masters Rx: 7/5 + 20/16 + 70/50 Scaled: 6/3...

AFAP in 20 mins: 100m Run ** 1 Squat Clean 1 Burpee 100m Run ** 2 Squat Cleans 2 Burpees + 1 rep each round Rx: 60/42.5 Masters Rx: 50/35...