Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Clubs - jumping jacks

Hearts - db snatch

Spades - burpee

Diamonds - line hops/D rope pulls

Back Squat (5x3 Build
Dallas - sandbag cleans to shoulder)

Metcon (allow 15 min) (Checkmark)

2:00 x 4

4 shuttle runs

8 wb (14#, 10#)

max jumping pull-ups or ring rows

Rest 1 min

Dallas:

2:00 x 4

4 shuttle wheels

8 wb (20# 8 ft)

max ring row

Rest 1 min