CrossFit – Mon, Jan 20
Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!Monday – 2 classes 8:30am & 9:30am – reservations needed!

Warm-up

100 M Run

3 Squat 3 Step

Runners Lunge

Samson

Side Lunge

200 M Run

3 Squat 3 Step

Gate openers

w/bar

3×5

Good Mornings

Back squat

Squat & Run (AMRAP – Rounds and Reps)
30 min amrap
10 back squat 45/35
100 m run
20 back squat 45/35
200 m run
Add 30#/20# to your back squat each round
10 back squats 75/55
100 M Run
20 Back Squat 75/55
200 M run
10 Back Squat 105/75
100 M Run
20 Back Squat 105/75
200 M Run
10 Back Squat 135/95
100 M run
20 Back Squat 135/95
200 M Run
165/115
195/135
225/155
so on and so forth…
SCORING – every 10,100,20,200 = 1 round.

Cooldown

Couch

Pigeon

Pancake