16 February

Training AM Session (630a)

A. 10m EMOM
Even: 15 Cal Bike
Odd: Max BB Floor Press (45#)
*40-45 each round.

B. 10m EMOM
Even: 15 Cal Row
Odd: Max Strict Pullups
*60 Reps

C. 10m EMOM
Even: 15 Cal Ski
Odd: DB Bent Over Row (53# KB)
*10 Each Arm Each Minute

Training PM Session (1130a)

Couples WOD
With Your Partner: 800m Run (Both) 100 Wallballs or Heavy SB (30#) (ēvoFIT 20# SB) 100 Synchro Jump Squats 50 T2B *ēvoFIT (50 Abmat Situps) 2k Row 100 Jerks Or Deadlifts (125#) *ēvoFIT (100 Torpedo Thrusters 30/20) 100 DU's *ēvoFIT (100 Singles) 50 Over The Bar Burpees 65 Cal Air Bike 50 Yard Synchro Walking Lunge (Same Leg Each Lunge) 25 Synchro Burpees

*33:34 With Jess 1. P1 CAN BEGIN WORKING ON WB OR SB AS SOON AS IN FROM THE RUN. 2. MEN DO HEAVY WB'S AND WOMEN DO HEAVY SLAMBALLS. 1 PERSON WORKING AT A TIME. ANY COMBINATION TO GET TO 100 REPS. ēvoFIT USES 20# SB FOR BOTH. 3. T2B SCALE IS 50 ABMATS. 4. EACH TEAM SETS UP WOMEN'S BAR WITH 125#. MEN DO JERKS AND WOMEN DO DEADLIFTS. ANY COMBINATION TO GET TO 100 REPS. 5. ēvoFIT PAIRS DO 100 THRUSTERS WITH 30/20 TORPEDO. 6. OVER THE BAR BURPEES ARE NOT SYNCHRO, 1 PERSON WORKS AT A TIME. 7. SYNCHRO BURPEES REQUIRE BOTH ATHLETES TO STAND AT TOP ALL THE WAY. 8. CAP IS 45 MINUTES. 9. FOR SCORING PURPOSES, CROSSFIT COUPLES ENTER RX AND ēvoFIT ENTER AS RX+. IF SCALING ANY MOVEMENTS, DON'T CLICK RX/RX+