3 rounds for time:
21 single kettlebell deadlifts, right hand (70/53 lb.)
21 single kettlebell deadlifts, left hand
15 D-ball over the shoulders, alternating sides (100/80 lb.)
9 strict pull-ups

In teams of 5, 3 rounds:
Row 15/12 calories
Max bike calories
Max push-ups
Max overhead squats with stick
Max GHD sit-ups

*One team member rows while the other 4 work for max reps at each station. Once the rower is done, rotate.

10-minute AMRAP:
10 thrusters (95/65 lb.)
10 burpees

Rest Day

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Read “Mechanics, Consistency, Intensity, Part 1: What Does It Mean?” from CrossFit.com

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A new 6-week session of CrossFit Kids starts on Wednesday, February 19. Check out our Kids page for more information and email Coach Laurie to sign up!

Snatch
2-rep max

*Touch and go

Push press
5-rep max

5 rounds for time:
40 double-unders
20 pistols, alternating
10 deadlifts (225/155 lb.)

Rest Day

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Read “Effects of Intermittent Fasting on Health, Aging, and Disease” from CrossFit.com

12-minute AMRAP:
4 bar muscle-ups
24 alternating dumbbell snatches (50/35 lb.)

Open Gym

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Every 5 minutes for 25 minutes:
Run 400 meters