CrossFit – Fri, Jan 24
New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you referThe Crossfit Open is 36 Days away! We are planning on hosting an in house open, that will be full of fun, fitness and flamingos. More details to come but continue to grind out these daily workouts (and accessory work) as we are currently getting prepped for what is ahead in a few weeks.

Warm Up

Mobility

Banded 7’s

1:00 Row/Ski

1:00 Bike

-then-

2 Sets

10 Kip to Swing

10 Scap Pull Ups

10 Front Squat (Empty BB)

10 Push Press (Empty BB)

20-30 Bike (Fast to Very Fast)

-then-

Workout to warmup weights with 2 Chest to Bar Pull Up + 1 Bar Muscle Up

Gecko (AMRAP – Rounds and Reps)

AMRAP 2 Mins

15 Bar Muscle Ups

Max Thrusters in Remaining Time (135/95)

-rest 2 Mins-

AMRAP 2 Mins

15 Thrusters (135/95)

Max Bar Muscle ups in Remaining Time

-rest 4 Mins-

AMRAP 2 Mins

30 Chest to Bar Pull Ups

Max Thrusters in Remaining Time (95/65)

-rest 2 Mins-

AMRAP 2 Minutes

30 Thrusters (95/65)

Max Chest to Bar Pull Ups in Remaining Time

Front Squat (3 Sets
12 Front Squats @6-6.5 RPE)

Do a set every 3 mins

Accessory Work (Weight)

3 Sets

10 Single Arm Dumbbell Lateral Raises @ 5 RPE

7 Weighted Inverted Row (Wear a Vest)

Score is an Emoji Log weights in notes

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