RestDay!

6.30 - 7:30 Basic Endurance CrossFit
7:30 - 8:30 Open 19.4
12-13 Core
16-17 Open 19.4
17-18 Basic Endurance CrossFit
18-19 Open 19.4
19-20 Basic Endurance CrossFit

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.

games.crossfit.com

Back squat 4-4-3-3 V2
-Every 3 minutes

E2MOM12:
1: 50 DU + 15 T2B
2: 20 ft walking lunges + 10 burpee

E2MOM12:
1: 12/10 cal row/ski/bike + 15 pull up
2: 30-40s wall sit + 30-40s planking

E2MOM12:
1: 12 DB snatch + 10 HSPU
2: 30/30s side plank

*adjust reps if needed. you can add weight to wall sit, lunges etc.

AMRAP 17

45 step over box 24/20"
90 Partner Wallball shots
45 push ups

Have nice Valentine´s day <3

Shoulder Press
3x10r @ 55%
Rest as needed.

Amrap 8

18 wb shots
12 T2B
rest 20 sec

-goal + 3 rds

7:00 EMOM

:30 of Kipping Pull-Up or Kipping Toes to Bar practice

• Goal is to improve technique and have a consistent performance across all 7 sets. The sets can be broken if needed to save grip and results.

1a) hand stand 5x24s
1b) Bar MU 5x4

AMRAP 26:00 with a partner:
30 Hang Power Cleans @60/42.5kg
60 Calorie Row/Ski / 45 Cal Assault Bike / 3 x Stairs
120 Double Unders

• One person works. Split as desired.