miki

For the slowest & fastest times… 5x500m Sprints 2m Rest Between You pick one: Row, Run or Ski “We love life, not because we are used to living but because we are used to loving.” – Friedrich Nietzsche

4rds for time: Row or Ski 500m 12 HSPU 12 Pull-ups Then, Partner AMRAP 7 P1 – DB Farmer Carry Heavy P2 – KB or Fat Bar Heavy Hold while P1 carries *Alternate for increasing distances: 50ft, 100ft, 150ft, 200ft, … *If either partner drops the weight, the other must stop “The world breaks everyone,

Every 90sec – 6rds 3 Position CL + 1 J Work to mod/heavy complex for the day Then, CrossFit Open 22.2 With a 10min Cap: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 DL (225/155) Bar-Facing Burpee “A single twig breaks, but the bundle

For total time: 3, 6, 9, 12 – Alt. DB HPSN (50/35) & Box Jumps (30/24) *Rest 2m 3rds – 40 Double Unders & 20 Double KB or DB Front Rack Forward Lunge Steps (not walking – mod/heavy by feel) *Rest 2m 6rds – 12 UB Wall Ball (heavier than your usual) – 30sec rest

***Last few days to Pre-Order your GCF Long Sleeve Shirt!*** You Pick Two! 6rds for Max Calories/Meters 3m ON/1m OFF Row, Ski, Bike or Run *After the 3rd round, switch to the other & continue for 3 more rounds. “Our work is the presentation of our capabilities.” – Edward Gibbon

BSQ 8@70%, 6@75%, 6@80% FSQ 15@60% Then, AMRAP 9 9 Burpees to reach 10 Alt Pistols “We are not permitted to choose the frame of our destiny. But what we put into it is ours.” – Dag Hammarskjold

EMOTM 5 1-3 Muscle-ups or 3-7 Strict Pull-ups Then, For time: 30, 20, 10 Burpees C2B Pull-ups Alt DB SN (50/35) “You can’t help getting older, but you don’t have to get old.” – George Burns

For total time: 4rds – 1m rest between 5 HSQCL Thrusters (135/95) 10 BJO (24/20) *Rest 4m 4rds – 1m rest between 200m Run 3 Wall Walks “If you obey all the rules you miss all the fun.” – Katharine Hepburn

EMOTM 10 1 PSN + 1 SN + 1 OHSQ Build to mod/heavy for the day Then, CrossFit Open 11.1 AMRAP 10 30 Double Unders 15 PSN (75/55) “All of us, at certain moments of our lives, need to take advice and receive help from other people.” – Alexis Carrel

BSQ – 10@60%, 6@70%, 6@75% FSQ – 15@55% Then, 5rds for time: 20 Push Press (75/55) 20 Front Rack Lunge Steps (same bar) “The quality, not the longevity, of one’s life is what is important.” – Martin Luther King Jr.