Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - Uniquely Abled Fitness

(20 min needed) Workout (Checkmark)

On the 4:30

10 cal row

Round 1: 10 power cleans @60%

Round 2: 6 power cleans @ 70%

Round 3: 4 power cleans @ 80%

Round 4: 2 power cleans @ 85%+

Dallas - same but with hang p. snatch

Scaled 10 power cleans per round

Warm-up (No Measure)

6 min EMOM

burpees (Dallas box walk)

ring rows

6 min EMOM

lunges (box to floor transfer)

jumprope