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EMOTM 6 Min 1 – 1-4 Bar Muscle-ups (or drills/strict Pull-ups) Min 2 – 45s Plank Hold Then, EMOTM 16 Min 1 – Run 200m Min 2 – 5 Bar Muscle-ups/10 C2B/10 Pull-ups/10 Ring Rows “We loved with a love that was more than love.” – Edgar Allan Poe

10rds for time: 3 Wall Walks 10 Double DB Step-ups (24/20) 12/8 Calorie Ski or Row *Mod-heavy DBs “Wilderness is not a luxury but a necessity of the human spirit.” – Edward Abbey

For total time: 3rds – 2m rest between each round 7 PCL (155/105) 14 B.O.B. *Rest 4m 3rds – 1m rest between each round 10 HPCL/J (95/65) 10 T2B “A promise must never be broken.” – Alexander Hamilton

BSQ 5×3 Then, E3M – 4rds: 12 BJO (24/20) 12 FSQ (135/95) Max Calories in remaining time (pick one machine) – score total calories “All wish to possess knowledge, but few, comparatively speaking, are willing to pay the price.” – Juvenal

4rds for time: Run 400m 15 HPCL (95/65) 30 Lunge Steps 2 Rope Climbs “Quality is everyone’s responsibility.” – W. Edwards Deming

Press 5×3 (3sec lower each rep) Increase as able Then, AMRAP 12 3, 6, 9, 12, 15… Abmat Sit-ups S2O (115/75) “There is nothing permanent except change.” – Heraclitus

T2B Skills Then, 6rds for time: 10 RKB Swings (more than your usual) 10 DB Floor Press 10 T2B *E2M – 4 Burpee Pull-ups “The reward for work well done is the opportunity to do more.” – Jonas Salk

THANK YOU for an amazing first week! Make sure to double check the schedule for all class times: https://gardenscrossfit.com/schedule/ EMOTM 3 – 3 DL EMOTM 3 – 2 DL EMOTM 3 – 1 DL Increase as you go Lower all reps Then, Partner AMCAP 15 Max Calories! Pick only one machine and alternate – 18/12

FSQ – 2×10, 3×7 Increase each set starting light Then, CrossFit Open WOD 17.5 10rds for time: 9 Thrusters (95/65) 30 Double Unders “Where there is no vision, there is no hope.” – George Washington Carver

Team AMRAP 30 400m Run Together 100 T2B 400m Run Together 200 Walking Lunges 400m Run Together Sled Pull (2x per person) *Split T2B & Lunges any way, one person working at a time. Runs are together. Sled is relay style. “To imagine is everything, to know is nothing at all.” – Anatole France