BSQ 10@70-75%+ or more than last week Then, DL 3-5 sets of 3-5 reps Build to mod/heavy set – no drops, lower all reps, no mix Then, Every 15s – 20rds: 1 DL (@70-80% of heaviest above – no drop, lower each rep, no mix) 4 ASQs *Score BSQ & DL weights, note completion of …
AMRAP 12 NFT 10 DB/KB Floor Press (heavy by feel) 10 Strict Pull-ups Then, Partner AMRAP 18 7 Muscle-ups 21 Burpees 35 Calorie Bike *Split reps/cals any way, one person working at a time. “Be true to your work, your word, and your friend.” – John Boyle O’Reilly
Max Distance! 5rds – 1:40 ON/:20 OFF Rest 2m 4rds – 1:40 ON/:20 OFF *Pick Run, Row, Ski or Bike for max distance (if you pick Run, remember to bring a watch) *If you bike, note total miles as score. “Who has a harder fight than he who is striving to overcome himself.” – Thomas …
Every 90s – 20rds 1 CL + 2 FSQs Build by feel, score heaviest complex Compare to 10/27/23 “Every burden is a blessing.” – Walt Kelly
EMOTM 8 1 SN Build to mod/heavy by feel Then, For time: 5 SN (115/75) 20 Hand-release Push-ups 15 Calorie Row 10 SN 20 HRPU 15 Calorie Row 15 SN 20 HRPU 15 Calorie Row “The secret of happiness is something to do.” – John Burroughs
The CrossFit Open LAST WOD will be Friday in all CrossFit classes! If you are unable to join a class on Friday, please contact a coach to schedule a different time. Please remember to be respectful of other classes. Thank you. Visit games.crossfit.com for all details, RX and scaled options. LAST ONE!!! LET’S GO!!! The …
For total time: 5rds – 1m rest between 200ft SB Carry 35 Double Unders *Rest 3m 5rds – 1m rest between 30s SB Bear Hug Hold 15 AKB Swings (53/35) “Respect is what we owe; love, what we give.” – Philip James Bailey
BSQ 10@65-70%+ or more than last week Then, AMRAP 8 4 DB HPCL 4 DB Front Rack Lunge Steps 4 Shuttle Runs (2 DBs, you pick the weight) “At times I think and at times I am.” – Paul Valery
For time: 1,000m Row/Ski or 60 Cal Bike Run 400m 750m Row/Ski or 45 Cal Bike Run 400m 500m Row/Ski or 30 Cal Bike Run 400m 250m Row/Ski or 15 Cal Bike Run 400m *Pick only one: Row, Ski or Bike “One who deceives will always find those who allow themselves to be deceived.” – …
Don’t forget to submit your CrossFit Open 24.2 scores before 8pm Monday! For time: 25, 20, 15, 10, 5 Box Jump (24/20) Sit-ups Push-ups Then, Every 30s – 10rds: 3-6 T2B “Surprise is the greatest gift which life can grant us.” – Boris Pasternak
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