January 2024

For Time (Teams of 2) 10-9-8-7-6-5-4-3-2-1 50′ Shuttle Runs

2 RFT 40/32 Cal Row 30 Jumping Lunges 5 Rope Climbs (15′) (or 20 Strict Pull-ups)

15 min AMRAP 10 T2B 25′ HSW (or 3 Wall Walks) 10 Hang Power Cleans (95/65)

2 Sets: 1 min Max Cal Bike 1 min Max Burpee Box Get Over (30″/24″) 1 min Max Cal Bike 1 min Max Burpee Box Get Over (30″/24″) -rest 2 mins between sets-

CrossFit Games Open 11.1 and 14.1 10-Minute AMRAP of:30 Double-Unders15 Power Snatches, 75# / 55#

For Time 50-40-30-20-10 Abmat Sit-ups 100′ Farmer Carry (70s/50s)

For Time 30/24 Cal Bike 40 Wall Balls (14/10) 30 Wall Balls (20/14) 20 Wall Balls (30/20, or 20/14 to a 12’/11′) 30/24 Cal Bike

10 Rounds (each for time) 200m/175m Row -rest 1:1-

For Time 30 Pull-ups 30 Back Squats (95/65) 30 Burpees -Rest 1 min- 20 C2B Pull-ups 20 Front Squats (115/80) 20 Burpees to a 6″ target -Rest 1 min- 10 BMUs 10 OHS (135/95) 10 Bar-facing Burpees

For Time 21-15-9 Devil Press (35s/25s) 42-30-18 Pull-ups