CrossFit – Sat, Jan 24
Olympic Lifting Clinic with Coach Kristian – Sunday, February 1st.  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

Hamstring Sweep

Runners Lunge

Death March

3×5 w/bar

Good Mornings

Back Squat

Deadlift

Deadlift (5@75%, 3@85%, max @ 95%)
Metcon (Time)

21-15-9

KB Swings 35/26 (rx+ 53/35)

Push Ups

Rest 2 minutes then

21-15-9

KB Sumo DL HP

Sit Ups

Score = time including rest

Cooldown

Up/Down Dog

3 POS Scorpion

Pigeon