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Valentine’s Day Partner WOD
AMRAP 21 w/ Partner – Split Reps Any Way
14 Calorie Row
14 Box Jump Overs (24/20)
14 Goblet Lunges (50/35) (FX: 35/20) (RX+: 70/50)
14 Sit-Ups
14 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
*Every 3:00 starting at 0:00, complete 14 Synchro Burpees (FX: 7)

Post-WOD Core Work
2 Rounds of :40 on/:20 off
1) AMRAP Flutter Kicks
2) AMRAP Plank Get-Ups
3) AMRAP Side Plank OR Side Plank Hip Touch (L)
4) AMRAP Side Plank OR Side Plank Hip Touch (R)

CrossFit Total
1RM Strict Press
1RM Back Squat
1RM Deadlift
*Compare to 1/31/23

Fx:
Strict Press 3×5 (75-80%)
Back Squat 3×5 (75-80%)
Deadlift 3×5 (75-80%)

Cooldown
2:00 Saddle Pose
1:00/1:00 Pigeon Pose
:30-1:00 Down Dog to Seal Pose

Strength
Every 1:30, 3 Rounds
1) 10 Banded Strict Chest to Bar Chin-Ups
2) 10 Banded Straight Arm Pulldown w/ Pause at Bottom
3) 10 Incline Dumbbell Seal Row
4) 10 Prone Swimmers

Conditioning
AMRAP 10
10-20-30, etc.
Burpee Pull-Ups (FX: 6″ Target) (RX+: Chest to Bar Pull-Ups)

After each round, complete:
15 Sit-Ups
50 Double Unders (FX: 35)

Strength
Every 1:30, 4 Rounds
1) 50′ Single Arm Backwards Sled Pull (each side)
2) 50′ Single Kettlebell Farmer’s Carry (each side)
3) :15 Side Plank + 10 Side Plank Hip Touches (each side)

Conditioning
AMRAP 10
20 Wall Balls (20/14)
20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)

Squad WOD
8 Rounds of 3:00 on/1:00 off – w/ Partner, Split Reps Any Way
Partner 1: Max Calorie Row
Partner 2:
AMRAP
6 Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95)
8 Front Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
12 Box Jumps (24/20)
*Two Scores: Total Calories Rowed and AMRAP