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CrossFit – Fri, Feb 17 Open 23.1 Metcon (AMRAP – Rounds and Reps) 14 Min Amrap: 60 Calories Row 50 Toes-to-bar 40 Wall Ball Shots@20/14 30 Cleans@135/95 20 Muscle-ups (ring)

CrossFit – Thu, Feb 16 Metcon 4 Rounds: (conversational pace) 2:00 Bike2:00 Row2:00 Run/Walk Mobility 25:00 Coach led mobility

CrossFit – Wed, Feb 15 Metcon (AMRAP – Reps) Alternating EMOM for 10:00: Odd: 15 Wall Balls (20/14)Even: 10R/10L MB Side Throws   Metcon (AMRAP – Reps) 5 Rounds: Every 4:00, complete the following: Row 500m10 Devils Press (25/15)5 T2B Rest the remaining amount of timein that 4:00. *L1: Kip Swing to Knee TucksL2: Kip

CrossFit – Tue, Feb 14 Bench Press (Weight) Bench Press2-2-2-2-2* *start at 60% and build to a heavy doublethroughout sets Metcon (AMRAP – Reps) EMOM 15: Min 1: 50 Double-undersMin 2: 10 Box Jumps (24/20)Min 3: 2 Wall Walks L1: 10 Shouder Taps (Nose&Toes HS Hold)L2: 20 sec. Nose&Toes HS HoldL3: 20 sec. plank hold

CrossFit – Mon, Feb 13 Back Squat (AMRAP – Reps) Backsquat: 1×5 – 50%1×3 – 60%1×2 – 70%1×1 – 75%1×1 – 80%1×1 – 85%1xME – 90% Rest 120 btwn sets. Metcon (Time) ” Michael” 3 RFT w/ Partner 800m Run (Both run)50 Back Extensions*50 Sit-Ups* *Partners split these reps L1: Supermans If you are a