2.17.25

Strength
5 Rounds E2M
3 Front Squats w/ :03 descend tempo 

Metcon
“Air Force”
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
RX: 95/65
EMOM perform 4 burpees.  Start with burpees.
Last tested on 7/18/2022.

Accessory
20 min Bike

2.15.25

Weightlifting
5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
2 High Hang Power Snatches

5 Rounds E2M
2 Hang Power Snatches 

5 min EMOM
3 High Hang Muscle Cleans

5 min EMOM
2 High Hang Power Cleans

5 Rounds E2M
2 Hang Power Cleans

CrossFit
Metcon
Open 23.2A
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
Last tested on 2/24/2023

Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max Power Clean

2.13.25

Skill Development
5 Rounds E2M
8 Back Extensions

Metcon
4 Rounds E3M
20 DB Deadlifts
10 DB Hang Squat Cleans
RX: 35/25
RX+: 50/35

Accessory
10 min EMOM
O: 12 GHD Sit-ups
E: 30 Crossovers

2.12.25

Strength
7 Rounds E4M
5 Bench Press
Max Effort Dips
Last tested on 3/30/2024

Accessory
Tabata Bike x2
Rest 2 minutes between

2.11.25

Skill Development
4 Rounds E2M
5 Glute Ham Raises

Metcon
5 RFT
12 Push Jerks
12 Back Squats
RX: 95/65
RX+: 135/95 

Accessory
2k SkiErg x2
Rest 4 minutes between