WOD

AMRAP 1414 Row Cals14 Burpees Over Rower14 TTB 6/5: 14/14/144/3: 12/12/122/1: 10/10/10

CrossFit Open 25.3 – TBA

Part A:E3MOM for 5 sets (15 min total)5 OHS @ 40%5 OHS @ 50%5 OHS @ 60%3 OHS @ 70%AMRAP @ 75-80%each set superset with 100m active recovery run (or 8/6 echo bike cals if weather does not cooperate) Part B:EMOMx12 (3 sets)Minute 1 – :30 wall sitMinute 2 – :30 banded good mornings (thicker

Teams of 2 — share work anyhow, 6 rounds for time: 2500/1750m echo bike30 kb goblet lunges (50/35)30 knees to elbows Lvl 5/6: as writtenLvl 4/3: knees to armpits, 35/26Lvl 2/1: hanging knee raises, 26/18

Part A: muscle up skill workPart B: Power Amanda (goal 12min or less)For time: 9-7-5 muscle ups and power snatches (135/95) Lvl 6: as writtenLvl 5: 5-3-1 muscle ups, 125/85Lvl 4: banded BMUs, 115/75Lvl 3: jumping BMUs, 95/65Lvl 2: chest to bar pullups, 75/55Lvl 1: chin over bar, 45/35

15min AMRAP2 medball squat cleans + 2 medball-facing burpeesadd 2 reps each round Lvl 6/5: 30#/20#Lvl 4/3: 20#/14#Lvl 2/1: 14#/10# Core / Accessory:1 min dead hang hold immediately followed by max time body weight barbell hold(allow ~5min to warmup to working weight – goal would be bodyweight or AHAP)

CF Open 25.2 – TBA

AerobicEMOM 24 mins = 6 Rounds*expect for ~10-15 sec natural transition time b/w stations which is fine. Ways to attack:If feeling good: Push the pace. Max out each min with your best effort/intensity with a Goal to maintain same intensity each round and match or beat reps each round.Active recovery if needed this week: just

Lower Strength + Accessory A. StrengthE2:30MOM: 9 Sets (~22 mins)5 x Deadlift @ 40% + 8 Jump Squat5 x Deadlift @ 50% + 8 JS5 x Deadlift @ 60% + 8 JS5 x Deadlift @ 70% + 8 JS3-4 x Deadlift @ 80-85% + 8 JS3-4 x Deadlift @ 80-85% + 8 JS3-4 x Deadlift

Team CF Couplet/Triplet Teams of 2 – 1 work, 1 rest to complete all reps anyhow.For Time: Buy In: 400m Run Together 30 Shoulder-to-OH50 Toes-to-Bars30 Wall Balls 1 min rest together 30 Shoulder-to-OH40 Chest-to-Bar Pull-Ups30 Wall Balls 1 min rest together 30 Shoulder-to-OH30 Bar Muscle-Ups30 Wall Balls Cash Out: 400m Run Together L6/5: As written,