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Warm-up run 100-200-400-200-100 Strngth/Skill Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65,

CrossFit Games Open 11.1 [AMRAP] – As Many REPS As Possible in 10 minutes: – 30 Double-unders – 16 Alternating DB snatches @ 35 lbs

In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45

Mobility Limber 11 Strength/Skill Four sets of: 8 Bulgarian Split Squats (Left Leg) @ 30X1 Rest 45 seconds 8 Bulgarian Split Squats (Right Leg) @

Warm up warm up hips…3×10 box jumps (increasing height)…3×10 KBS   Strength/Skill Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x

Strength/Skill Every 3 minutes, for 15 minutes (5 sets): Strict Shoulder Press x 2-3 reps   Metcon “Power Hungry” For max calories: 3 Minutes of

Mobility Limber 11 Strength/Skill Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5

Strength/Skill For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy

Saturday, 2/11/17   “THE VALENTINES WOD”   14 MINUTE AMRAP 14 BURPEES OVER YOUR PARTNER (7 EACH) 14 PARTNER BOX JUMPS/STEPS (7EACH) 14 PARTNER ABMAT

Mobility Limber 11 Strength/Skill Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4