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Friday, February 11, 2022


Sumo DL:

Establish a 5RM

Note: NEW STRENGTH PROGRAM. We will start to work on sumo deadlifts for the next 6 weeks on Fridays. We will start by establishing a 5 rep max.


CrossFit Open 15.3:

14 Minute AMRAP:

7 Muscle Ups

50 Wall Balls

100 Double Unders

Rx+: As Written, 20/14#

Rx: 4 Muscle Ups OR 10 Chest to Bar Pull-ups, 20/14# Medicine Ball

Intermediate: 7 Pull-ups, 16/12# Medicine Ball, 50 Double Unders or 100 Single Unders

Scaled: 10 Ring Rows, 14/10# Medicine Ball, 35 Wall Balls, 50 Single Unders

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