1. Buy In
AMRAP 4 Minutes x 3:
2 Rounds:
8 Thrusters 65/45lbs GPP:95/65lbs
8 Toes to Bar
Max Calorie Row in time remaining
Rest 2 minutes
Move quickly through the bar work and then settle into a sustainable pace on the rower. As you near the end of each round and your body starts to adjust decide how hard you can push on the row.

2. Metcon
AMRAP 10 Minutes:
5 Deadlift 185/115lbs GPP:225/135lbs
7 Handstand Push Ups
30 Double Unders
The sets are pretty small here and you should be able to move quickly through each movement with very little transition. This doesn’t mean HSPU have to be unbroken. 2 sets with very short rest before you reach failure is probably a good strategy. We are looking for 8+ rounds here.

Log Workout


Monday,  2/5/18 – Matt with Xendurance will be in sampling and discussing their products
Saturday, 2/10/18 – Olympic Weight Lifting Clinic
Thursday, 2/22/18 – 2018 Crossfit Open Begins
Friday, 2/23/18 – Crossfit LT 18.1 Friday Night Lights 5-7PM

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