W.O.D.

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

The CrossFit Open 24.2 will be FRIDAY – 6, 7, 9am & 12pm (don’t forget we’re closed Friday afternoon). We will also have the CF Open 24.2 running SATURDAY at 9:30am (same time as CrossFit – YES, there will be a regular CrossFit class at the same time – 24.2 for those who are not

Partner AMRAP 20 120 Double Unders 1 Rope Climb per person 60 Calories (you pick the machine, only one per team) 1 Rope Climb per person 60 ASQs 1 Rope Climb per person *Split reps/calories any way, one person working at a time. “The safe way to double your money is to fold it over

Every 90sec – 6rds: 2 PCL + 1 PJ Find a mod/heavy complex for the day Then, 3rds for time: 15 HSPU 15 HPCL (135/95) “The more refined and subtle our minds, the more vulnerable they are.” – Paul Tournier

BSQ 10@60-65%+ Then, AMRAP 8 2, 4, 6, 8, … C2B SA DB Thruster (50/35 – total, break up reps any way) “Don’t grieve. Anything you lose comes round in another form.” – Rumi

For total time: 5rds 800m 3m rest between each *Switch every round between run, row and ski – start and move through in any order, but you cannot do the same thing back to back. “The whole secret of life is to be interested in one thing profoundly and in a thousand things well.” –

The CrossFit Open is HERE! Visit games.crossfit.com for all details! We will be performing 24.1 in all regularly scheduled CrossFit classes (Friday, 3/1/24). Please see a coach if you cannot make it and will need to make up the WOD. Next Friday, March 8th – GCF will be closed for afternoon classes for Coach CJ