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

2.1.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Jerks

5 min EMOM
3 Jerk Balances

Strength
4 Rounds E2M
4 Push Press

4 Rounds E2M
2 Split Jerks w/ Pause in catch and dip @ 75% 1RM

4 Rounds E2M
1 Power Clean +
2 Split Jerks

CrossFit
Skill Development
12 min EMOM
1: 15 Hip Extensions
2: 2 Rope Climbs (RX+ Legless Rope Climbs)
3: 10 Box Jumps @ 24/20” (RX+ 30/24”)

Metcon
21-15-9
T2B
42-30-18
DB Deadlift @ 50/35

1.31.25

Metcon
5 min AMRAP
10 Strict HSPU
20 Alternating Pistols
Rest 2 minutes

5 min AMRAP
15 KB Swings
15 Goblet Squats
RX: 53/35
Rest 2 minutes

5 min AMRAP
10 HSPU
20 Alternating Pistols
Rest 2 minutes 

5 min AMRAP
15 KB SDHP
15 Goblet Squats
RX: 53/35

Accessory
5k Row

1.30.25

Metcon
Accumulate 5-minute rig hang
Every drop, perform:
5 – 50’ Shuttle runs
10 Burpees

Skill Development
For Time
75 Push-ups

Accessory
6x50’ Reverse Sled Drag

1.29.25

Strength
7 Rounds E3M
Power Cleans
2x3; 2x2; 3x1

Accessory
10 min EMOM
O: 15 Hollow Rocks
E: 15 GHD Sit-ups