3 Sets:

15 wall balls (unbroken)

10 Games standard box jumps

10 dips




Dead lift

3×10 @ 50-60% of 3RM  (the % you use will be determined by your technique in the movement)

rest 90 seconds – 2 minutes between sets





For total time:

2 rounds

30 hip extensions

20 box jumps (24/)

2 minute rest

2 rounds

40 KB swings (55/35)

20 hand release push ups






**This week is the start to your new cycle leading up to the open. You will notice certain patterns as the weeks continue. Please try to strictly follow any side notes or instructions in conjunction with the workouts.  Hope you enjoy it!

**CrossFit 516 will be hosting a co-ed couples Valentine’s Day competition on February 15. Find a teammate and sign up. For more details please click here: https://crossfit516.zenplanner.com/zenplanner/portal/event.cfm?EventId=0C003695-E24D-4AE0-A7EC-0B68FDA9EB97