CrossFit – Fri, Jan 24
Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!Crewnecks and Hoodies are in!  Your name is on the hanger, come and get it!

Warm-up

3 min Row/Bike/ski

8 inch worms

5 down dog to HSPU

10 Scap Pull Ups

5 Kip Swing

5 Pull Up

2x 5 w/Empty Bar

Good Morning

Front Squat

Push Press

Thruster

Metcon (Time)

5 Rounds

3 HSPU

8 Pull Ups (rx+ C2B)

THEN

3 Rounds

20/16 cal Row/Bike/Ski

20 Thrusters 75/55 (rx+ 95/65)

THEN

3 Rounds

3 HSPU

8 Pull Ups (rx+ C2B)

THEN

2 Rounds

20/16 Cal Row/Bike/Ski

20 Thrusters

30 MIN CAP

Cooldown

Doorway Chest

Prone Shoulder

Pigeon