Warm-up • 400m run

• 10 Sampson Lunges

• 10 Arm Circles CW

• 10 Wide grip tic toc

• 10 Arm Hugs

• 10 Alternating Arm Swings

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

Strength Snatch

Spend 15 mins to find 1 rep max.

Conditioning

21-15-9 reps for time:

Overhead Squats 95/65

• Pull Ups

Cool down

Core

3 rounds:

• 5 Dragonflies

• 10 Evil Wheels

Zoom link

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Topic: Max Fitness CrossFit's Personal Meeting Room

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Meeting ID: 661 578 5123

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Warm up

10 Sampson Lunges

10 Banded Deadlifts

10 Curtsy squats

20 Good Mornings

30 secs

Straddle

Pike

Deadlift

4x10 65% of 1 RM

5 RFT

30 Double unders

20 V-ups

10 Med Ball cleans 20/14

Burn out:

3 rounds

5 Dragon Flies

10 Hollow rocks

20 Hollow Body Scissors

Zoom link

Max Fitness CrossFit is inviting you to a scheduled Zoom meeting.

Topic: Max Fitness CrossFit's Personal Meeting Room

Join Zoom Meeting

https://us02web.zoom.us/j/6615785123

Meeting ID: 661 578 5123

One tap mobile

+16699009128,,6615785123# US (San Jose)

+13462487799,,6615785123# US (Houston)

Dial by your location

+1 669 900 9128 US (San Jose)

+1 346 248 7799 US (Houston)

+1 253 215 8782 US (Tacoma)

+1 312 626 6799 US (Chicago)

+1 646 558 8656 US (New York)

+1 301 715 8592 US (Germantown)

Meeting ID: 661 578 5123

Find your local number: https://us02web.zoom.us/u/keA1XO3Oww

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WOD-2/17/21 and 5 pm Zoom class.

Warm-up

3 rounds:

• 15 Jumping Jacks

• 15 Air Squats

• 15 Mountain Climbers

• 15 Squat Jumps

3 rounds:

• 30 sec Spiderman Lunge Righti

• 30 sec Spiderman Lunge Left

• 1 min Goblet Squat Hold and

pulsate 53/35

Strength: Bench Press

•10 reps at 50% of 1RM

• 8 reps at 65% of 1RM

• 5 reps at 70% of 1RM

• 5 reps at 80% of 1RM

Conditioning

For time:

• 50 Wallballs 20/14

• 50 Pull-ups

• 50 cleans 75/55

• 50 Push Presses 75/55

50 Box Jumps

Zoom link

Max Fitness CrossFit is inviting you to a scheduled Zoom meeting.

Topic: Max Fitness CrossFit's Personal Meeting Room

Join Zoom Meeting

https://us02web.zoom.us/j/6615785123

Meeting ID: 661 578 5123

One tap mobile

+16699009128,,6615785123# US (San Jose)

+13462487799,,6615785123# US (Houston)

Dial by your location

+1 669 900 9128 US (San Jose)

+1 346 248 7799 US (Houston)

+1 253 215 8782 US (Tacoma)

+1 312 626 6799 US (Chicago)

+1 646 558 8656 US (New York)

+1 301 715 8592 US (Germantown)

Meeting ID: 661 578 5123

Find your local number: https://us02web.zoom.us/u/keA1XO3Oww

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