W.O.D.

4rds for total time: 20/15 Calorie Bike 3x50ft SB Bear Hug Carry 15 BJO (24/20) 1m Rest “Life literally abounds in comedy in you just

“Thin Lizzy” (From CrossFit Delaware Valley) EMOTM 30 3 PCL 3 FSQ 3 S2O (135/95) *Score is the number of full rounds you finish –

For time: 50 Burpees Sprint 200m Rest 1m Sprint 400m Rest 2m Sprint 800m Rest 2m Sprint 400m Rest 1m Sprint 200m 50 Burpees “Everything

BSQ 5×3 Build by feel Then, AMRAP 8 15 AKB Swings (53/35) 10 T2B “If you’re quiet, you’re not living. You’ve got to be noisy

3rds for time w/a partner: 200 Double Unders 100 Wall Ball (20/16) 50 T2B *Break up reps any way, one person working at a time.

For time: 1 200ft Farmer Carry (53/35, 50/35) 2 SA Devil Press (50/35) 2 200ft Farmer Carries 4 SA Devil Press 3 Farmer Carries 6

EMOTM 30 Min 1 – 150m Run Min 2 – 12/8 Calorie Row Min 3 – 12/8 Calorie Bike Min 4 – 12/8 Calorie Ski

Thank you, thank you, thank you to everyone who came out on Saturday to help us celebrate 12yrs! We love and appreciate our GCF family!

AMRAP 15 Run 200m 6 BJ (30/24) 3 FSQ (205/145) *Rest 2m Every 30sec – 10rds: 5 Thrusters (95/65) *Compare to 1/11/23 & 1/19/22 “When

With a continuous clock: 0-8m – Find Mod/Heavy 3R DL 8-10m – Rest 10-15m – AMRAP: 3 DL (@50% of above) & 9 BF Burpees