CrossFit – Tue, Jan 7
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

1 min Row/Bike/Ski

30 Second Mountain Climbers

5 Clean Pull

5 Good Morning

30 second up/down

5 hang power clean

5 deadlift

30 sec bar facing burpees

5 Deadlift

5 Clean Pull

5 Muscle Clean

5 Hang Power Clean

2x

3 HPC

3 DL

add weight

Hang Power Clean (4×6 record heaviest set)
Metcon (Time)

8 Rounds

8 Deadlift 185/125 (rx+225/155)

8 Bar facing burpees

16 Min CAP

Cooldown

Bretzel

Up/Down Dog

Kneeling Wrist