2/15/21- BALLS OF STEEL

5 rounds for time 30 Wall balls 20/14 15 MB Box Step Ups 15 sec cumulative Hang with MB between Legs

Tuesday

Go for it

10 min Amrap 8 Power Snatch 30 Double Unders DU must be UB if you break you must complete 12 Power Snatch.

Wednesday

Pull-Ups

14 minutes 3 run loops through Emlen way / Broad Street Max pull-ups or bar-rows * Each time you come off the pull-up bar you must run. Thursday

RAD

AMRAP x 5 25/18 Echo Bike buy-in Time Remaining 12 Deadlifts 225/155 12 Bar-facing burpees Rest 3 minutes AMRAP x 5 25/18 Echo Bike buy-in Time Remaining 255/170 8 Deadlifts 8 Bar-facing burpees Rest 3 minutes AMRAP x 5 25/18 Echo Bike buy-in Time Remaining 4 Deadlifts 275/ 185 4 Bar-facing burpees SCORE IS TOTAL REPS ALL COMBINED!

Friday

Workout 12.3 Rx’d: Complete as many rounds as possible in 18 minutes of: 15 box jumps 12 push presses 9 toes-to-bars ♀ 20-in. box, 75-lb. presses ♂ 24-in. box, 115-lb. presses "Scaled: Complete as many rounds as possible in 18 minutes of: 15 box jumps or step-ups 12 push presses 9 hanging knee-raises ♀ 20-in. box, 45-lb. presses ♂ 20-in. box, 75-lb. presses

Saturday

CF main site 2/12/21 Reps of: 10-1 for time: Front squat 135/95 1 rope climb after each set of squats