CrossFit WOD, February 13, 2023

CrossFit – Mon, Feb 13

Metcon (AMRAP – Reps)
<p>9 min AMRAP</p><p>2 Hang cleans (165/1115 Rx+) (115/80)</p><p>6 box step up</p><p>4 hang cleans</p><p>9 box step up</p><p>6 hang cleans</p><p>12 box step up</p><p>and so on…</p><p>(add 2 hang cleans/3 box jumps as you progress through each round)</p>

<p>rest 6 min before next AMRAP</p>
Metcon (AMRAP – Reps)
<p>9 min AMRAP</p><p>2 K2E</p><p>6 sumo deadlifts (165/1115 Rx+) (115/80)</p><p>4 K2E</p><p>9 sumo deadlifts</p><p>6 K2E</p><p>12 sumo deadlifts</p><p>and so on….</p>

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CrossFit WOD, February 11, 2023

CrossFit – Sat, Feb 11

Abbate (Time)
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010

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CrossFit WOD, February 10, 2023

CrossFit – Fri, Feb 10

Metcon (AMRAP – Reps)
<p>8 min AMRAP</p><p>Perform 20 Air Squats at the top of each minute</p><p>then max HSPU</p>
Metcon (AMRAP – Reps)
<p>8 min AMRAP</p><p>Perform 20 Sit Ups</p><p>then max DU/SU for remainder of the minute</p>
Metcon
<p>Core Finisher</p><p>4 min to total strict plank time. Rest as needed.</p>

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