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Friday January 30

General Warm Up Dynamic Warm Up Deadlift 6x5, last 1 at top weight 5 RFT 6 Burpee Pull Ups 6 KB Swings (32/24) 6 Thrusters (95/65) 6 T2B 6 Lunges (95/65) Cash Out: GHD Plank x 30 sec, Band Pull 3x10

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Thursday January 29

Rest Day/Open Gym 5:30am-10pm There will be a CrossFit Kids from 6:30-7:30pm, please refrain from using the gym during this time! Take the time to recover, come work on a skill, do some light work, prep your food, and hang out with friends.

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Wednesday January 28

General Warm Up Clean & Jerk Progression Every 90 sec for 15 min Clean + Push Press + Jerk Fight Gone Better 3 1 min max WB (20/14) 1 min max Hang Cleans (75/45) 1 min max Box Jumps (20") 1 min max Push Press (75/45) 1 min max cal row 1 min rest Cash Out: Dips 3x8, Band Lateral Raise ...

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