CrossFit – Fri, Jan 3
You Can't out run a Bad Diet…. Nutrition 101 Clinic. Simplify eating, maximize results. 2 part workshop 1/7 & 1/14 6pm. In person (front offices of 2411 Old Crow Canyon Rd) zoom available too. Open to all $50 per participant. Food will be served on the 14th. Sign up ASAP, In person limited to 12

Warm-up

400 m Run

gate openers

inchworms

samson

10 Scap Pull Ups

Partner Med Ball Passes

The Lou (Time)

Partner Wod 1 works 1 rests – switch as needed

44 Rounds – 40 min Cap

4 WB 20/14

4 pull Ups

4 Burpees

4 DB snatch 50/35

Cooldown

3 POS scorpion

½ kneeling thoracic rotation