Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24”
400m Run
22 Burpees
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010

AMRAP 11.2
In 11 minutes, complete as many rounds as possible of:
20 sit ups
10 toes to bar
20 walking lunges
10 burpees
1 rope climb 15′
*sit ups are chest to thigh

Supplement
GHD Sit ups
4×20

Wise supplement 2
8 point shoulder stretch, 1 min per side
Lying piriformus stretch, 1 min each side
2 minutes savasana
*smart people do this

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EMOM 15 (Time)
15 Minute EMOM:
Minute 1: 1 Power Clean, 1 Push Press, 1 Push Jerk, 1 Split Jerk
Minute 2: Box Jumps 30/24
Minute 3: Over the Bar Burpees to 30 seconds
Score is heaviest lift ＋ pull ups ＋ burpees

Rest to 25 minutes then start mile.
For Time:
Run 1 mile run
Out and back 400 meters x 4

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Back Squat (8-8-8-8) 45-55-65-65%

Sub with 2 kettlebell/dumbbell front rack squat as desired. Perform either a squat set or a HSPU set every 2 minutes, for a total of 16 minutes. Coach will call out clock.

Gymnastics
Handstand Push-ups (8-8-8-8)
Superset with squats. Strict movement. If you do not have regular push ups, develop those first.

Metcon
“400/40/400”
For Time:
Run 400 Meters
40 Pull Ups
Run 400 Meters
RX＋ = 20 Bar Muscle Ups in place of pull ups

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Reloaded 10am

CrossFit 11am

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9am Reloaded.
BeachWOD at A1A

10am CrossFit

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Power Clean (2-2-2-2)

Abbate (Time)
For Time:
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
*scale barbell movement as needed

Abdominal Supplement 43
50-40-30-20-10
Sit Ups
Russian Twists w/ light medball
Wall Throws w/ light medball
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