Get your CrossFit Defined Regionals Spectator shirt here! 

Games Shirt Feature

Get your CrossFit North Central Regionals Tickets here! 


A. Front Squat:
-Find your heavy 2 with a 1 second pause in the bottom of your squat.
*Compare scores to 4/11/14, where we found our heavy 2 with no pause.

**Post both scores to comment section on today’s post!**

B1. 8 minute Amrap
5 Chest to Bar pullups
10 American KB Swings 70/55lbs
15 Wallballs 20/14lbs

Rest 2 minutes

B2. 4 Rounds:
1 minute Row for max calories
1 minute Rest
**Every 20 calories for Men and 15 calories for women completed over 4 rounds counts as 1 more round that can be added to your scores on part B1.  Any calories completed outside of 20 or 15 will count as reps. 

Hanging out with the 630am crew!

Hanging out with the 630am crew!