CrossFit – Fri, Jan 23
Olympic Lifting Clinic with Coach Kristian – Sunday, February 1st.  9am-11am Sign up on the Big white board. 6 spots remain! $65 for an individual $100 for a couple/2 family members

warm up

200 m Run

Samson

Soldier

3 Sq 3 Step

Burpee Broad Jump

Side Lunge

2x

100 M Run

6 Box Jumps

6 Wall Ball

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

40 Min CAP

Cooldown

Pigeon

Calf

Pancake