CrossFit – Sat, Jan 7
  CFSR's 75 Hard – get signed up TODAY!
  Challenge begins 1/9/23

Mobility

Foam Roll, Band Stretches

Metcon (Time)

3 RFT

400 M Run

20 Pull Ups

20 Med Ball Cleans 20/14

20 Kayaker – same med ball

Skill Work

Turkish Get Up

Build to heavy single TGU

(as time permits)