CrossFit – Mon, Jan 26
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

2 min Cardio

warm up

10:

Band Pass Thru

OHS

Face Pulls

Air Squats

Shrimp Squats

2x w/bar

5 Muscle Snatch

5 OHS

5 Hang Power Snatch

4 Pistols

Hang Power Snatch (2×20 @ 55% 1 RM)
Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

6 Pistols

12 DB Snatch 30/20 (rx+ 50/35)

100 M Waiter walk w/DB

Cooldown

3 POS Scorpion

Couch

Pigeon