CrossFit – Sun, Jan 18
Sign up for MetFix Spark 4 week nutrition today!  $99 starts 1/22 6:30pm in the gym, on zoom & recorded so you can watch the class anywhere anytime!    This is the nutrition clinic you need!Monday, MLK Day – 2 CrossFit Class times 8:30am, 9:30am
10:30am Forever Fit (senior class) and 6:30pm Weight Loss small Group

Warm-up

Runners Lunge

Bear Crawl

Side Lunge

High Knees

Butt Kickers

100M Run

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4 Min EMOM

4 Clean Pull

4 Power Clean

4 Front Squat

Power Clean (3@70%, 3@80%, max @ 90%)
Metcon (AMRAP – Rounds)

15 Min EMOM

  1. 100M run (rx+ 200M)
  2. 6 Hang Power Clean 75/55 (rx+ 115/75) & 4 Burpees over the bar
  3. 1 round CIndy – 5 pull ups, 10 push ups, 15 Squats

Cooldown

Pancake

Pigeon

3 Pos Scorpion