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• 

  13:32

  13 Minute CrossFit Back + Shoulders (...

  13 Minute CrossFit Back + Shoulders (...

  Level: All
  Equipment Needed: 1 Pull-Up Bar (can also be done with a table or chair), 1 Dumbell or Kettlebell (or any other weight available)

  Metcon:
  16AMRAP
  10 KB swings
  10 SDHP
  10 Reverse Lunges
  100m Run

• 

  12:33

  11 Minute CrossFit Chest + Shoulders ...

  11 Minute CrossFit Chest + Shoulders ...

  Level: All
  Equipment Needed: 1 Dumbbell or Kettlebell (or any weight to press against/load on your back); 1 Towel

  Strength: 5x5 bench/5x8 wtd push-ups

  Metcon: 2AMRAP. x. 5 Rest :90 between rounds
  15 PWR Cleans & Jerks
  ME Burpees
  :90 rest

  Finisher: 3 sets 10-25 towel pass w/ v-ups

• 

  16:28

  15 Minute CrossFit Legs (All Levels, ...

  15 Minute CrossFit Legs (All Levels, ...

  Levels: All
  Equipment Needed: 1 Weight (dumbbell, kettlebell, other); Step Up Object (a sturdy chair, box, bench, or stairs); 1 Jump Rope (optional)

  Superset:
  4-5 Sets based on ability
  10-14 Weight step-ups
  8-14 Sumo Squats

  Metcon:
  12 AMrap
  12 SA DB/KB Squat Snatch
  36 DU's/72 Singles/72 toe ta...