CrossFit Workouts – Week of February 19th, 2024

Strength – EMOM x 10min
3 Bench Press @ 67.5% of Heavy Single


“Brandon Lake”
4 Sets – AMRAP 3
500m/400m Row
Max Bar Muscle Ups OR Burpee Pullups
-1min rest between sets-

Strength – EMOM x 10min
5 Power Clean & Jerks


“Tear Off The Roof”
5 Rounds for Time (RFT)
10 Shuttle Runs*
15/12 Calorie Air Bike
10 Double DB Shoulder to Overhead (50s/35s)

*1 shuttle run = 25′ down and 25′ back

Strength – EMOM x 10min
3 Back Squats @ 67.5% of Heavy Single


“Count ‘Em”
14 Alternating DB Hang Clean & Jerk (50/35)
12 Burpees Over DB
10 Toes to Bar

Strength – EMOM x 10min
3 Deadlifts @ 67.5% of Heavy Single


“Flight Simulator”
For Time — 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

*These DUBs are unbroken which means if you trip at 49 of the 50, start the 50 over at 1

“Open Workout 15.5”
27-21-15-9 For Time
Calorie Row
Thrusters (95/65)

Saturday – Partner WoD

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from Iron Hero CrossFit