miki

CrossFit Open 11.5 AMRAP 20 5 PCL (145/100) 10 T2B 15 Wall Ball (20/14) “We love life, not because we are used to living but because we are used to loving.” – Friedrich Nietzsche

BSQ – 8@70%, 6@75%, 6@80% FSQ – 15@60% (of FSQ) Then, Every 3m for 5rds: 10 Bar-facing Burpees Run 200m “Happiness and moral duty are inseparably connected.” – George Washington

Last week to get in those extra T2B for the January Challenge! 5rds for time: 20/16 Calorie Row or Ski 16 Front Rack Lunge Steps (75/55) Then, EMOTM 8 2 Wall Walks “What do you hang on the walls of your mind?” – Eve Arnold  

BSQ – 10@60%, 6@70%, 6@75% FSQ – 15@55% (of FSQ) Then, For time: 21, 15, 9 Thruster (95/65) BJO (24/20) “If you fell down yesterday, stand up today.” – H. G. Wells 

3 x 10 DB/KB Bench or Floor Press *Max Effort set of Push-ups after each 3x10R/10L DB Bent Over Rows *10 Archer Rows after each set Then, 3rds for time: 50 Double Unders 20 Ring Rows 10R/10L DB HPSN “Our work is the presentation of our capabilities.” – Edward Gibbon

For total time: 50/40 Calorie Bike 50 T2B 50 Wall Balls (20/16) *Rest 3m 40 T2B 40 Wall Balls 40/32 Calorie Bike *Rest 3m 30 Wall Balls 30/24 Calorie Bike 30 T2B “Happy are those who dare courageously to defend what they love.” – Ovid

In 24min, Team Max Meters! *Pick Row or Ski *3 Burpee Pull-ups after each switch *Teams of 2 or 3ppl “We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.” – E. M. Forster

Every 3m – 3rds Run 200m 15 HPCL Every 3m – 3rds Run 200m 15 S2O Every 3m – 3rds Run 200m 15 CL/J (115/75 – one bar for all) “A people free to choose will always choose peace.” – Ronald Reagan

Push Press 5×3 Increase by feel – no rebounds Then, EMOTM 10 3 Bar Muscle-ups 10 Hand-release Push-ups “The quality, not the longevity, of one’s life is what is important.” – Martin Luther King Jr.

Skill – 4x30s ON/15s OFF Front Rack March Then, 5rds – 2:30m ON/1m OFF Row or Ski 500/450m Max DL in remaining time (185/125) “A single twig breaks, but the bundle of twigs is strong.” – Tecumseh