THURSDAY 2/13/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

Squat Clean 155/105–Cal Row

1–5

2–10

3–15

4–20

5–25

add 1 Squat Clean and 5 Cals every round

SATURDAY TEAM WOD 2/9/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

20 front rack step ups to 45# plate 95/65

20 DB snatch 50/35

10 wallballs 30/20

Split reps any way you like. One person working at a time.

THURSDAY 2/7/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

max unbroken pull-ups

*if under 10 reps, complete 4 X 80% of max

Rest 5 min

5 rep squat snatch

5RM Squat Snatch

5RM Squat Snatch