February 2023

6:30-9 am It’s two peoples birthday today! I rolled the dice and came up with two completely random numbers… 58 Squats55 Sit ups58 Pull ups55 Lunges58 push presses 55 lbs! Rep scheme is up to you!

8-9 am Open Test #23point2 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

6:30-9 am 5 rounds for time of: 24 deadlifts18 hang power cleans12 push jerks ♀ 65 lb ♂ 95 lb Scale: 4 rounds, 45/75 lbs

Row 2,000 mRest 3 minutesRow 1500 mRest 2 minutesRow 1000 mRest 1 minuteRow 500 m

6:30-9 am Overhead squat3-3-3-3-3 Scale: pvc pipe for mechanics

8-9 am CrossFit Open wod14 min time cap 60 cal row50 toes to bar40 wall balls30 Cleans20 muscle ups

6:30-9 am Complete as many rounds as possible in 12 minutes of:1 squat snatch3 clean and jerks30 double-unders ♀ 85 lb ♂ 125 lb Scale:Complete as many rounds as possible in 12 minutes of:1 squat snatch3 clean and jerks30 single-unders ♀ 45 lb ♂ 65 lb

6:30-9 am Complete as many rounds as possible in 30 minutes of: 500-m row3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats. Scale:Complete as many rounds as possible in 20 minutes of:500-m row2 rounds of Modified Cindy 1 round of Modified Cindy is 5 ring

6:30-9 am 5 rounds for time of: 10 box jumps10 inverted burpees ♀ 30-in box ♂ 36-in box Scale:3 rounds for time of:10 box jumps10 inverted burpees ♀ 20-in box ♂ 24-in box

8-9 am 4 rounds for time of: 18 deadlifts12 hang power cleans9 push jerks400-m run ♀ 75 lb ♂ 115 lb Scale:3 rounds for time of:18 deadlifts12 hang power cleans9 push jerks400-m run ♀ 35 lb ♂ 45 lb