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Week # 5 of 6 Monday 1/30/2023 Strength Front Squat 10-8-6-4-2-2, building Conditioning EMOM for 15 M1 5 Back Squats (AHAP) M2 10-15 V-Ups M3

Week # 4 of 6 Monday 1/23/2023 Strength Back Squat 3 sets of 10, building Conditioning 15 minute AMRAP 10-8-6-4-2-10-8-6… Alternating Dumbbell Squat Cleans (50/35)(Rx+

Week # 3 of 6 Monday 1/16/2023 Strength Front Squat 10-8-6-4-2-2, building Conditioning EMOM for 15 M1 8-10 Burpee Pull Ups M2 12-15 Wall Balls

Week # 2 of 6 Monday 1/9/2023 Strength Back Squat 10 sets of 3, building Conditioning EMOM for 15 M1 5-10 Strict Pull Ups M2

Week # 1 of 6 Monday 1/2/2023 **OPEN GYM ONLY – below is a suggested workout** Strength CrossFit Total  1 Rep Max Back Squat 1

INTERIM WEEK # 3 of 3 Monday 12/26/2022 **OPEN GYM ONLY** The following is a suggested workout: Strength Power Clean and Split Jerk 8 sets

INTERIM WEEK # 2 OF 3 Monday 12/19/2022 Strength Front Squat 5-5-4-4-3-3-2-2 Conditioning “Cindy” 20 minute AMRAP 5 Pull Ups 10 Push Ups 15 Air

INTERIM WEEK #1 of 3 Team, Please note that we have added 2 programming tracks to Beyond the Whiteboard, Rx’d and Rx’d Plus. This will

Week #6 of 6 Monday 12/5/2022 Strength Deadlift 4-4-3-3-2-2-1-1 Conditioning EMOM for 15 M1: 8-10 Strict Pull Ups (Rx+ Strict Chest to Bar) M2: 15-20

The 2023 CrossFit Open will run from February 16, 2023 through March 6, 2023 Coach Ben Koertz will be in charge of running Open WOD’s 23.1,