Tuesday 3/26/2024

Strength
Back Squat:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"The Magic School Bus"
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over 30"/24"

Monday 2/19/2024

Strength 
Bench Press 
10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

WOD
"Brandon Lake"
4 sets:
3:00 AMRAP
500/400m Row
Max Bar Muscle Ups (Or Scale Burpee Pull Ups)
-rest 1:00 between sets-

*Score is total muscle ups or pull ups

Friday 02/24/2023

CrossFit Open 23.2A:
Complete as many reps as possible in 15 minutes of:
5 Burpee Pull-Ups
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)
*Add 5 Burpee Pull-Ups after each round.

CrossFit Open 23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max Thruster (from the floor)