CrossFit – Sat, Jan 4
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

4 rounds Rowling w/2 WB penalty

3x

5 GM

5 Back Squat

5 Deadlift

Deadlift (build to heavy 3 RM)
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Cooldown

up/down dog

pancake

pigeon