Wednesday 2.12 : Happy Birthday Coach Kyle

Give Coach Kyle a Happy Birthday today! Kyle has been with me since way way back, and I cannot be happier, or luckier, that he has decided to help so much with what I do here, and be a great friend as well.

WEDNESDAY
CrossFit

Strength: Snatch
EMOM 12m: Find a 1 rep max, 1 attempt each minute increase as able

WOD: “Coach Kyle”
In honor of Coach Kyle today we are doing a workout he would love himself. It is supposed to be HEAVY, so make it so!
12 Minute AMRAP
5 Wall Ball
1 Power Clean 155/105
10 Wall Ball
2 Power Cleans
20 Wall Ball
4 Power Cleans
30 Wall Ball
4 Power Cleans
40 Wall Ball
…continuing adding 10 Wall Ball and 2 Power Cleans for 12 minutes

S: 75/55
L1: 135/95
Rx+: 205/145

Sweat: Come check out the new format at 6pm


The Program
1. Strength and WOD

2. EMOM 15m: 2 Front Squat, pause 3s for 2nd rep
– work this all 15 minutes

3. Row 3000m

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