Saturday, January 10

“Don’t blame. Take ownership.” - Ben Bergeron

Announcements:

• The CrossFit Open is coming in late February. We’ll be splitting up into teams again this year, having some friendly competition between classes. Should be fun! Stay tuned for more info as we get closer.

WOD

rx

30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (35/50 lb)

Score: Total time

intermediate

24-18-12-6-3 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (20/35 lb)

Score: Total time

beginner

18-12-6-3 rep for time of:
Cal row
Burpees
Alternating hang DB snatches (10/15 lb)

Score: Total time

partner version

AMRAP 25 (any split of work) of:

30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (35/50 lb)

Skill Work

Post-workout accessory
3 sets:
:20 top of the ring dip hold
:20 bottom of the ring dip hold
10 false grip ring rows