WODS: February 2017
5 Rounds:
50 x Double Under
10 x Deadlift (225/155)
Straight Into
5 Rounds:
15 x Wall Ball (20/14)
10 x Pull Up [C2B]
*13 MIN CAP*

3-6-9-12-15-...
Handstand Push Up [Strict]
Toes 2 Bar
Front Squat (95/65)
5 Rounds:
20 x Wall Ball (20/14)
20 x Push Up
*10 MIN CAP*
1-2-3-4-5-6-7
Choose: Pull Up/C2B/Bar Muscle Up/Ring Muscle Up
3 x Clean after each set
*12 MIN CAP*
*Post Skill & Weight Used*
*Go For Challenging Load on Clean*
6 x Snatch (115/75) {75/45}
9 x C2B Pull Up {Pull Up}
12 x Bar Facing Burpee
50 x Toes 2 Bar
50 x Overhead Squat (75/55) [95/65] {55/35}
800M Run
*15 MIN CAP*
10 x Hang Clean (95/65) [135/95] {75/45}
30 x Double Under
1 MIN REST
7 MIN AMRAP:
7 x Deadlift (135/95) [185/125] {95/65}
14 x Box Jump (24/20)
100 x Double Under
10 x Overhead Squat (155/105) [205/135] {115/75}
*9 MIN CAP*
50 x Ring Dip
100 x Wall Ball (20/14) to 10ft
50 x Ring Dip
30 x Snatch (135/95) {95/65}
*17 MIN CAP*
10 Rounds:
3 x Hang Clean (185/125) [225/155]
3 x Bar Muscle Up
20 ft Handstand Walk
*20 MIN CAP*
*Sub 20 x Shoulder Touches for HS Walk (10 x Each Side)*
*Sub C2B for BMU*
30 x Cupid Deadlifts
7 x Love Muscle Ups
Men's Rx (135/185/225/275/315/365)
Women's Rx (95/125/155/185/205/225)
Masters Men (95/125/155/185/205/225)
Masters Women (65/85/105/125/135/155)
*Sub 2 x C2B & 2 x Ring Dip for Each Muscle Up*
3 Rounds:
21 x Bar Facing Burpee
18 x Box Jump Jump (24/20)
21 x Front Squat (115/75)
*13 MIN CAP*
Register for the 2017 CrossFit Open
60 x Pull Up
*9 MIN CAP*
10 x KB Snatch Right Arm (24/16kg)
10 x KB Overhead Walking Lunge Right Arm (24/16kg)
10 x KB Snatch Left Arm (24/16kg)
10 x KB Overhead Walking Lunge Left Arm (24/16kg)
7 x Muscle Up
*14 MIN CAP*
*KB Must Touch The Ground Each Rep*
40 x Toes 2 Bar
30 x Clean (95/65)
30 x Toes 2 Bar
30 x Clean (135/95)
20 x Toes 2 Bar
30 x Clean (185/125)
10 x Toes 2 Bar
AMRAP Clean (225/155)
3-6-9-12-15-18-...
Deadlift (225/155)
Ring Dip
Bar Facing Burpee
10 Rounds:
3 x Bear Complex (135/95) (95/65)
24 x Double Under
*17 MIN CAP*
21-15-9
Back Squat (185/125)
KB Swing (32/24kg)
*9 MIN CAP*
12 MIN AMRAP:
9 x Snatch (115/75)
15 x Alternating One Legged Squat
9 x Handstand Push Up [Strict]
5 Rounds:
10 x Push Press (135/95)
15 x Toes 2 Bar
10 x Burpee Box Jump Over (24/20)
*17 MIN CAP*