CrossFit – Sat, Jan 31
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

10 each:

pass thru

OHS

around the world

2 each side Stick Samson

SLIPS (Checkmark)

2 min each station

Scales

2 x 15 sec front / 15 sec back each leg

L-Sits

4 x 15 sec hold / 15 sec rest

Inversions

3 x 30 sec hold / 15 sec rest between

Planks

1 min front / 30 sec each side

Stretching

30 sec each choose two stretches and alternate

Couch, Pigeon, Bretzel, Scorpion, Prone Shoulder …

Skill Work

Power Snatch technique – with stick or empty bar

Randy (Time)

For Time: 75 Power Snatches, 75# / 55#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
https://www.crossfit.com/workout/2008/02/13#/comments

Bonus Abs

12 min EMOM

  1. 10 V Ups
  2. 15 Superman
  3. 30 Kayakers 20/14

cooldown

3 pos scorpion

bretzel

band hip flexor