CrossFit – Wed, Jan 28
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

2 min cardio

10:

alt scorpion

inch worms

stripper squats

air squats

cossack squats

Accessory Work

XO Sym activation –

then 3×8 each

single arm DB bent row

Single arm DB press

Metcon (AMRAP – Reps)

Partner workout

20 min Amrap

assault bike 12/10 cal

max push ups

one partner on bike one on push ups

score = calories + push ups

cooldown

3 pos scorpion

couch

pigeon