21.02 ROWING PARTY
FOR MAX CALORIES
– 10 min Row
REST 3 min
– 8 min Row
REST 2 min
– 6 min Row
REST 2 min
– 4 min Row
REST 2 min
– 2 min Row
23.02
EVERY 6 min x 5:
– 500/400m Row
– 15 Burpees Over the Rower
– 15 Double KB Thrusters @2×16/12kg
TIME LEFT = REST
25.02
FOR MAX REPS/CAL:
6 ROUNDS:
1 min max cal SKI
1 min max Burpees
1 min max cal Bike Erg
1 min max Russian KB Swings @20/16kg
1 min max cal Row
1 min REST
22.02
A) Back Squat 5 x 5 (Build Up)
B) WOD: 5 ROUNDS
– 20 KB Swings @20/12kg
– 20 L-Ups Swings
24.02
CrossFit Open 21.2
FOR TIME:
– 10 DB Snatches @15/10kg
– 15 Burpees Box Jumps Over
– 20 DB Snatches @15/10kg
– 15 Burpees Box Jumps Over
– 30 DB Snatches @15/10kg
– 15 Burpees Box Jumps Over
– 40 DB Snatches @15/10kg
– 15 Burpees Box Jumps Over
– 50 DB Snatches @15/10kg
– 15 Burpees Box Jumps Over
CAP:20
25.02
THE GHOST
6 rounds:
1 min Row max cal
1 min max Double Unders
1 min max Burpees
1 min REST
26.02
PARTNER WOD:
22 min AMRAP
– 30 cal Row
– 20 Wall Balls @6/4kg
– 10 Power Cleans and Jerk @42/22kg
