CrossFit – Thu, Jan 22
Sign up for MetFix Spark 4 week nutrition today! $99 starts THIS THURSDAY 1/22 6:30pm in the gym, on zoom & recorded so you can watch the class anywhere anytime! This is the nutrition clinic you need!Olympic Lifting Clinic with Coach Kristian – Sunday, February 2nd.  9am-11am  Sign up on the Big white board.  6 spots remain!  $65 for an individual $100 for a couple/2 family members

Warm Up

10 pvc:

pass thru

OHS

pvc facing burpees

5 each:

Inch Worms

Dips

Snatch Balance

Then with Bar – 2x thru

5 Muscle Snatch

3 Power Snatch

5 OHS

Skill Work

Ring Muscle Ups

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Cooldown

Banded Overhead Shoulder

3 POS Scorpion

Couch