Strength
Every 2:00, 3 Rounds
1) 10/10 Single Dumbbell Bench Press
2) 10/10 Single Dumbbell Row
3) 15 Behind the Back Wrist Curl

Conditioning
AMRAP 10
4-8-12-16-20, etc.
Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand Release)
Box Jump Overs (24/20)

Conditioning/Strength
On a 20:00 Running Clock:

0:00-10:00
For Time:
12-10-8-6-4-2
Single Dumbbell Hang Squat Cluster (50/35) (FX: 35/20) (RX+: Double (50/35))
Bar Facing Burpees

10:00-20:00
Establish Heavy Complex: 1 Hang Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead
*Unbroken complex

Post-Metcon Strength/Skill
2-3 Rounds for Quality
15/15 Banded Lateral External Rotation
6-10 Strict Toes to Bar/Hanging Knee Raise

The CrossFit Open is right around the corner!
If you want to learn and/or improve your Kipping/Butterfly Pull-Ups,
join Coach Kevin for the Skills Clinic tonight at 5:45 PM!

Conditioning
Every 2:00, 4 Rounds
1) 32/24 Calorie Row (FX: 28/21) (RX+: 35/26)
2) 32/24 Calorie Bike (FX: 28/21) (RX+: 35/26)
3) 60 Double Unders (FX: 40) (RX+: 80) + AMRAP Calorie Ski
4) Rest

Post-Class Cooldown
2:00 Foam Roll Calves
2:00 Foam Roll Quads
2:00 Lacrosse Ball Shoulders Smash

“CrossFit Total“
1RM Strict Press
1RM Back Squat
1RM Deadlift
*Compare to 1/22/22

Post-Class Cooldown
2:00 Saddle Pose
2:00/2:00 Pigeon Pose
10 Downdog to Seal Pose

Strength
Every 2:00, 5 Sets
RX+: 30 Ring Muscle-Ups for Time

RX: 2-4 Ring Muscle-Ups OR Bar Muscle-Ups

FX: 5 Banded Strict Chest to Bar Pull-Ups + 5 Ring Rows w/ 3s Pause at Top

Conditioning
3 Rounds for Time:
500/400m Row (FX: 450/350m) (RX+: 600/500m)
200m Run (RX+: 300m)
15 Burpees to 3″ Plate (FX: 10)
*18:00 Cap