Metcon (AMRAP - Rounds and Reps) 18 Min AMRAP 15/12 Cal Assualt Bike 12 Dead Lift #155/105 15 Wall Balls #20/14 12 Pull ups Rx+ 185/125 Deadlift 30/20 Wall Ball

Strength EMOM 15 Min 3 Thrusters from the floor *Chose a starting weight- Don't increase until after the 5th Round- Record HEAVIEST Lift Metcon (Time) For Time: 400m Run 70 KB Swings #53/35 400m Run

Metcon (Time) “Push up ANNIE” 50-40-30-20-10 Sit Ups Double Unders Push Ups

18 minute AMRAP 12 Wall Balls 20/14 9 Deadlifts 185/125 6 Box Jumps 24/20 *while Partner A is working on the AMRAP Partner B will complete 200m Farmer Carry 53/35

Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row

Metcon (AMRAP - Rounds and Reps) 7 Min AMRAP 20/15 Cal Row 12 Push Ups 6 Front Squats #135/95 2 Min Rest 7 Min AMRAP 50m Sprint 12 Ball Slams #35/25 6 Power Cleans #135/95

Strength 12 Min EMOM 1 Power Clean + 1 Hang Clean + 1 Jerk Metcon (Time) 2 RFT 20/17  Cal Assault 20 T2B 20 DB Thruster #45/25 Rest 1:30

Metcon 200 Double Unders 100 KB Swings #53/35 75 Wall Balls #20/14 50 STOH #95/65 25 Burpee C2B

Remember there will be NO Class @ 6pm on 2/19 for Presidents’ Day! This is the only change to the schedule! Strength Back Squat (4x7 (stay at the same weight acros all sets) ) Metcon (Time) 30-20-10 Deadlift #185/125 Box Jump Overs 24/20 Cap 15 min

Partner WOD 30 Min AMRAP, Teams of 2: 400m Run (together) 200m Farmer's Carry #53/35 x2 (together) 100 Med Ball Sit Ups #20/14 50 Thrusters #95/65 30 Burpee Box Jump Overs 24/20