3.5.25

Skill Development
12 min EMOM
1: 12 GHD Sit-ups (RX+ 15)
2: 2 Rope Climbs
3: 9/6 Calorie SkiErg (RX+ 12/9)

Metcon
Partner WOD
Double “Isabel”
60 Power Snatches @ 135/95

3.1.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
2 Muscle Clean

Strength
4 Rounds E2M
2 Hang Power Cleans

5 Rounds E4M
1 1st position Clean Deadlift +
1 Squat Clean +
1 Front Squat +
1 Hang Squat Clean

CrossFit
Metcon
Partner WOD
3 RFT
40/32 Calorie Bike
20 DBall Cleans @ 100/60
40 T2B

2.26.25

Metcon
Partner WOD
20 min AMRAP
10 SDHP @ 75/55
10 Wallballs @ 20/14
CAP programming from 1/25/2025

Accessory
For Time
50 Tire Flips

2.14.25

Metcon
Partner WOD
35 min AMRAP
60 Sit-ups
40/32 Calorie Row
60 DB Power Snatches @ 50/35
40/32 Calorie Bike
60 Slamballs @ 30/20
Last tested on 11/23/2023.

Accessory
8 min EMOM
O: 8 Ring Pull-ups
E: 10 Ring Push-ups

1.21.25

Skill Development
7 min EMOM
:20 L-sit

Metcon
Partner WOD
18 min AMRAP
Max distance Bike
Max distance Row
Both partners work at same time.
Last tested on 12/29/2023.

Accessory
10 min EMOM
O: 7 Strict T2B
E: :30 Dead hang