“230128” AMRAP 15 with a partner: 60 synchro sit-ups 40 box jumps (20/24 in) 20 chest-to-bar pull-ups Skill EMOM 6: 1-5 ring muscle-ups

“230127” For load: Power snatch 2-2-2-2-2-2-2 Squat snatch 1-1-1-1-1-1-1

“230126” For time: 150 wall-ball shots (14/20 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate. Skill Accumulate: 2:00 plank hold 2:00 handstand…

“Crossfit Open 18.1” AMRAP 20: 8 toes-to-bars 10 single-DB hang clean and jerks (35/50 lb) 12/14 calorie row

“230124” 4 rounds for reps:1:00 max box step-ups (20/24 in)1:00 max calorie assault bike– Rest 1:00 between rounds Skill 3 sets:25 weighted GHD hip extensions

“220123” For load: 3-3-3-3-3 Bench press 3-3-3-3-3 Shoulder press 3-3-3-3-3 Push press

“220122” On a 1:30 clock x 5 sets: 10 toes-to-bars 10 deadlifts (75/115 lb) Max unbroken hang power cleans – Rest 1:00 between sets. Skill EMOM 6: 2 hang power…

“230121” AMRAP 20 with a partner: 50 calorie bike 100 KB swings (53/70 lb) 20 wall walks – Split work as needed; 1 partner works at a time. Skill Accumulate:…