Strength/Skill:

Overhead Squats

Metcon:

EMOM 16:

Min 1: 10 Burpees

Min 2: :45 Sec Plank Hold

Min 3: Max Handstand Push Ups

Min 4: Rest

Strength/Skill:

Squat Cleans

Metcon:

AMRAP 10:

15 Abmat Sit Ups

15 KBS (53/35)

15 Ring Rows

*Every minute perform 3 Front Squats (135/85)

Strength/Skill:

-AMRAP 10:

Back Squat (80%)

-25 Glute Ham Raises

-3×6 Barbell Rows

Happy Valentines Day!!

Grab your crossfit valentine and come tackle this workout together! Bring your spouses/significant others for FREE to come join in on the fun! 

Partner WOD:

AMRAP 28:

Buy In: 2 Laps Suitcase Carry (53/35) (Switch Hands At Every Corner)

14 Wallballs Sit Ups (Each)

14 Cal Assault Bike / Row (Each)

14 Synchro Pull Ups

14 Cal Assault Bike / Row (Each)

*Alternate Bike and Row Each Time

Strength/Skill:

Strict Press

Metcon:

AMRAP 13:

300 M Run

14 Handstand Push Ups

8 Burpees