Kettlebells

Only 2 more days until The CrossFit Open starts! Sign up and test your hard work! Every 90sec – 10rds 1 PSN + 1 SN

Only 3 more days until The CrossFit Open starts! Get signed up! AMRAP 18 14 S2O (95/65) 12 B.O.B. 10 Calorie Row Then, 100 Rollouts

The CrossFit Open begins THIS week! Have you signed up? Why not?! Test your fitness against the world of CrossFitters, or just see how far

Reverse Lunge – Back rack 4x4R/4L @moderate weight, NOT heavy *Alternate with 15 Banded Good Mornings Then, For time: 21, 18, 15, 12, 9, 6,

“Jackie” Row 1,000m 50 Thrusters (45) 30 Pull-ups Then, MOBILITY! “Find a place inside where there’s joy, and the joy will burn out the pain.”

Happy Valentine’s Day GCF! Partner WOD for time: Run 800m together Double “Grace” (60CL/J 135/95) Run 800m together *1 partner working at a time on

AMRAP 18 15 Burpees 1 Rope Climb 15 T2B 1 Rope Climb 15 Walking Lunges (R/L=1) 1 Rope Climb 15 AB Calories 1 Rope Climb

BSQ 1×10 @75-80% or heavier (last week!) Then, 4rds for time: 20 Wall Ball (20/16) 40 Double Unders Run 400m “Believe you can and you’re

DL 6×4 – Start at 70% of 3RM and build with UB reps Then, Partner WOD! 100 DB Man Makers for time  “Knowing yourself is

AMRAP 16 20, 15, 10, 5 T2B BJ (24/20) *1 Rope Climb after each round Then, MOBILITY! “Someone’s sitting in the shade today because someone