CrossFit – Tue, Jan 27
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

3 Rounds Rowling

2 push up penalty

10 each:

alt scorpion

alt runers lunge

pvc pass thru

thrusters

ring row

scap pull up

3×5 w/bar

shoulder press

push press

thruster

Shoulder Press (3×12 65%)
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Cooldown

Prone Shoulder

Kneeling Lat

½ kneeling thoracic Rotation