February 17, 2023 – Performance

  • WOD
  • February 17, 2023
  • (0)



One set of:
Row x 3 minutes at a moderate pace

Followed by…

Two sets of:
Wall Ball Kang Squat x 10 reps
Kip Swing (on pull-up bar) x 10 reps
Ring Swing x 10 reps
Dive-Bomber Push-up x 10 reps
Air Squat x 10 reps

Followed by…

Two sets of:
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Hang Clean x 5 reps
Power Clean x 5 reps



CrossFit Games Open Event 23.1/14.4
Complete as many rounds and reps possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
30 Cleans (135/95 lbs)
20 Muscle-Ups

Top score in 2014 = 277 (Rich Froning)
Top scores from 23.1 Announcement = 287 reps (Lazar Dukic) and 266 reps (Laura Horvath)

The post February 17, 2023 – Performance appeared first on Invictus Fitness.

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