Programming – Week of February 27th, 2023

“Bella Complex”
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead



“Space Balls”
EMOM x 10
1st Min: 3 Power Clean & Jerks
2nd Min: 15 Wallballs (20/14)

*Score is weight used for your power clean & jerks

Strength – E90sec x 6 Rounds
4 Floor Presses (Build in Weight)


“Sweaty Palms”
3 Rounds for Time (RFT)
15 American Swings (53/35)
12 Pull Ups

*8min Cap

“John Snow”
50/40 Calorie Row
40 Box Jumps (24/20)
30 Single DB Box Step Overs (50/35)
20 Toes to Bar

“Fast As A Bike-ning Bolt”
5 Rounds for Time (RFT)
1200m Assault Bike
65 Double Unders

*20min Cap
*Ratio of Double Unders to Single Unders is 1:1 if you choose to not attempt double unders. However, with such a generous time cap, use this time to work on your double unders

CrossFit Games Open WoD 23.3

Saturday – Partner WoD
“Mario & Luigi”
50 Burpees to Plate (45/25)
50 Plate Ground to Overhead (45/25)
50 Uneven Pushups (fm. plate)

*Break this up as you want with your partner. There is no criteria to split this evenly

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