Strength
Every 1:30, 3 Rounds
1) 3×5 Toes to Bar (FX: 4×3) (RX+: 3×7)
2) 50′ Double Kettlebell Overhead Carry
3) 4-8 Ring Dips (FX: Banded Strict Ring Dips) (RX+: Strict)

Conditioning
For Time:
10-20-30
Single Kettlebell Hang Snatch (24/16) (FX: 16/12) (RX+: 32/24)
Weighted Sit-Ups (15/10) (FX: Sit-Ups) (RX+: 25/15)
3 Rope Climbs after each round (FX: 2) (RX+: 4)
*14:00 Cap

Join us on Saturday, February 11th from 1-4pm at Settle Down Easy Brewing Co. in Falls Church to celebrate the beginning of the CrossFit Open!

The Open is ALL ABOUT community, and the opportunity to meet members from different class times and cheer each other on. We’ll kick it off with some drinks and tacos!

Mark your calendars and SIGN UP FOR THE OPEN (games.crossfit.com)!

Strength
Every 3:00, 5 Sets
1) 2 Deadstop Deadlift (80-85%) (FX: 3 Deadstop @70-75%)
2-3) 1 Deadlift (85-90%) (FX: 2 Deadstop @75-80%)
4-5) 1 Deadlift (90+%) (FX: 2@80-85%)

Conditioning
With Partner – Split Work Any Way
AMRAP 5
Max Calorie Bike

Rest 2:00

AMRAP 5
Max 25′ Shuttle Runs

Join Coach Kevin for a Toes-to-Bar/Double Unders Skills Clinic tonight at 5:45 PM!

Strength
In 15:00
Establish 1RM Strict Press

Conditioning
For Time:
75 Double Unders (FX: 50)
into…
2 Rounds of
15 3″/2″ Deficit Handstand Push-Ups (FX: No Deficit) (RX+: Strict, NO deficit)
15 Burpee Box Jump Overs (24/20)
into…
75 Double Unders (FX: 50)
*14:00 Cap

Strength
Every 2:00, 8 Sets
1-4) 2 High Hang Power Clean w/ Pause in Dip (↑, start around 60-65% of 1RM C+J)
5-8) 2 High Hang Power Clean (↑)
*Hold onto bar between reps

Conditioning
3 Rounds for Time:
20/15 Calorie Row (FX: 16/12)
15 Hang Power Clean (115/80) (FX: 95/65) (RX+: 135/95)
20 Single Kettlebell Front Rack Lunge (24/16) (FX: 16/12) (RX+: 32/24)
*13:00 Cap

Strength
In 20:00
Establish 1RM Front Squat

FX: 3RM Front Squat

Conditioning
AMRAP 8
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
(RX+: 7 Chest to Bar Pull-Ups + 3 Bar Muscle-Ups)
20 Wall Balls (20/14)