2.18.25

Conditioning
Reverse Tabata Bike
Rest 2 minutes
Tabata Double-unders
Rest 2 minutes
X2

Skill Development
4 Rounds E2M
Max Effort Dead Hang
Cap at :60

Accessory
10 min EMOM
O: 10 Alternating Pistols
E: 8 T2R

2.3.25

Conditioning
1k Row
Last tested on 8/31/2024.

Metcon
4 RFT
500m Row
15 OTR Burpees
Last tested on 10/12/2023.

Accessory
Strength Superset
Barbell Curls 4x10
Double OH Tricep Extensions 4x10

1.27.25

Skill Development
7 min EMOM
:30 Handstand hold (RX+ Freestanding Handstand hold)

Conditioning
Tabata Bike
Rest 4 minutes
Tabata SkiErg
Rest 4 minutes
Tabata Double unders

Accessory
10 min EMOM
O: 25 Crossovers
E: 2 Rope Climbs

12.14.24

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Snatches

5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
3 Drop Snatches

Strength
6 Rounds E4M
3 Position Snatches

CrossFit
Metcon
Partner WOD
5k/4k SkiErg
10k/8k Bike
Last tested on 12/21/2022.

11.21.24

Conditioning
10 min AMRAP
Max Calories Rowing
Rest 2 minutes
10 min AMRAP
Max Calories Bike

Accessory
10 min EMOM
O: 30 Crossovers
E: 5 DBall Cleans @ 100/60