CrossFit – Wed, Feb 4
Member Appreciation Day & FREE Guest Day! – Saturday, February 14th!  Elevate your Valentine's Day with a workout, bring a friend or 2 – enjoy refreshments and being pampered post workout!  All the details are in the newsletter!

Warm-up

Solider Kick

Runners Lunge

Samson

High knee

Butt Kicker

200 M Run

10 Burpees

10 Sit Ups

10 DB Snatch

2 Manmakers (push up, row, push up, row, squat clean thruster)

100 M run

200 M Run Amrap (AMRAP – Reps)

15 Min Amrap

200 M Run

1 Min Rest

each 200 = 1 rep

Metcon (AMRAP – Rounds)

16 min E2MOM

  1. 24/20 Cal Row
  2. 6 Manmakers 30/20 (rx+ 50/35)
  3. 30 Sit Ups
  4. 20 DB Snatch

cooldown

doorway Chest

½ kneeling thoracic rotation