CrossFit – Wed, Feb 14

“Lights Out” (AMRAP – Rounds and Reps)


7 Deadlifts (225/155)

14 Box Jump Overs (24/20)

Immediately into:

7:00 to establish a 1RM Squat Clean

Coach’s Notes: We have seen a similar format to this before in the Open going from a metcon into a max lift. Be smart with the lift at the end. You will be tired so if technique breaks down don’t push it. Leave a note in the comment section of your heaviest clean so that it saves it with this metcon for the future.

Squat Clean (Use this to record weights. )

“Lights Out (Fitness)” (AMRAP – Rounds and Reps)


7 KBS (70/53)

14 Box Jump Overs (24/20)

Rest 1:00 then perform:


:20 AMRAP Goblet Squats (70/53)

Coach’s Notes: Record Total Goblet Squats completed in the comment section.