CrossFit – Sun, Jan 7
 CFSR's 2nd Annual 75 Hard Challenge begins Monday, January 8th.
 Kick off meeting & Styku scans are Friday 4:30pm or Saturday 11:30am$3 Nitro Cold Brew all of January10% off all Designs For Health Supplements in January.

Warm-up

Xo Sym Activation

Then go into practicing the movements for the Metcon

Metcon (AMRAP – Reps)

1 min on 1 min work

1. Ski Erg

2. Peg Board (scaled = use foot holds or do ring rows)

3. Sled Push 135/95 30 Ft = 1 Rep

4. Push Ups

5. Shuttle Runs 25 ft. down & back (50 ft) = 1 rep

6. Toes to Rings

7. Slam Ball 10#

8. Sandbag Cleans Big/Small

9. GHD Sit Ups

10. Assault runner or Bike

Score = total reps + calories