02/16/24

2/16

FRIDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Hanging Knee Tucks
3) Alt. DB Hang C&J
(light)

*Allow 6 min to Set Up/Warm Up Part A

A. "CrossFit Open 18.1"
20 min AMRAP:
8 Toes-to-Bar
10 SA DB Hang Clean & Jerks
(50/35lbs)
[5 on one arm before switch]
14/12 Cal Row
*Total Reps

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Cobra Pose
3) DB Rom. DL

A. In a 9 min Window:
Deadlift x 8
*Build as comfortable

B. "King of the Hil"
In a 20 min Window:
200m Run
12 Plate G2O
18 Alt. DB Snatches
24 Wall Balls