Hot ... Cold... Mother Nature get it TOGETHER!
Warm Up:
40-30-20
Double Unders
Lunges
Skill:
Toes To Bar ... But harder 😵
10-10-10
It's Coach Rob's Birthday! Happy Birthday!
Here are two options to help him celebrate!
1. EMOM for 40 Min
1 Rope Climb
**Before you panic, this is doable, try it
2. Pick 7 Olympic Lifts (for time)
Pick a weight that is challenging and lift it as many times as it
takes to equal 1977lbs! (example: Deadlifts at 95# would be 21 reps) The higher the weight the less reps you do!
Lift Options: Deadlift, Power Snatch, Squat Snatch, Hang Squat Snatch, Hang Power Snatch, Power Clean, Squat Clean, Hang Power Clean, Hang Squat Clean, Shoulder Press, Push Press, Jerk, Front Squat, Back Squat, Overhead Squat, Clean and Jerk, Hang Clean and Jerk, sumo deadlift high pull
Here are two options to help him celebrate!
1. EMOM for 40 Min
1 Rope Climb
**Before you panic, this is doable, try it
2. Pick 7 Olympic Lifts (for time)
Pick a weight that is challenging and lift it as many times as it
takes to equal 1977lbs! (example: Deadlifts at 95# would be 21 reps) The higher the weight the less reps you do!
Lift Options: Deadlift, Power Snatch, Squat Snatch, Hang Squat Snatch, Hang Power Snatch, Power Clean, Squat Clean, Hang Power Clean, Hang Squat Clean, Shoulder Press, Push Press, Jerk, Front Squat, Back Squat, Overhead Squat, Clean and Jerk, Hang Clean and Jerk, sumo deadlift high pull
**Yoga/Mobility tonight 6pm!
**We have a ton of people signed up for the Spartan Race Sunday Jan. 28th! How cool! The earlier you sign up the cheaper it is! Register Here Team: CrossFit Recoil Password: Recoil Register as a individual and it will prompt you to join a team!
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