Team 1RM Bench and Clean

Lifting: Bench Press and Cleans

Bench Press 1, using heaviest weight per set Clean 1, using heaviest weight per set

30 minutes as a Team of 3 to find a 1RM Total of Bench and Clean. Manage your time to include warm up for both lifts for entire team. Start with Bench or Clean first, team choice.

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Team WOD: Alternating AMRAP Wall Ball and Run

AMRAP 14 mins: Wall Balls and 100 m

Complete as many rounds as possible in 14 mins of: 9 Wall Balls, 20/14 lbs Run, 100 m

As a Team of 2 complete AMRAP in 14 Minutes of WB and Run. Partners will alternate each full round (one works, one rests). Tag up after each run.

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CrossFit Total II

Clean 1 rep Bench Press 1 rep Overhead Squat 1 rep Clean is from the ground, power or squat. Only include the heaviest 1 rep lifts, do not include sets prior.

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AMReps 10 mins: 800 m, Bar Muscle-ups, Front Squats, 14 and more

As many reps as possible in 10 mins of: Run, 800 m 1 Bar Muscle-up 1 Front Squat, 185/125 lbs 2 Bar Muscle-ups 2 Front Squats, 185/125 lbs 3 Bar Muscle-ups 3 Front Squats, 185/125 lbs 4 Bar Muscle-ups 4 Front Squats, 185/125 lbs 5 Bar Muscle-ups 5 Front Squats, 185/125 lbs 6 Bar Muscle-ups 6 Front Squats, 185/125 lbs 7 Bar Muscle-ups 7 Front Squats, 185/125 lbs 8 Bar Muscle-ups 8 Front Squats, 185/125 lbs

After 800m buy-in continue to add +1 rep each on Bar MU and FS until 10 min cap. Post total reps.

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Nothing assigned for February 20, 2016