Stand Firm CrossFit is excited to announce that we have invited Mark Knight to put on an “OLYMPIC WEIGHTLIFTING CLINIC”, for us on Saturday, January 30th. The cost is $20, which is more than reasonable. Please sign-up on the whiteboard in the front room of the gym.
Warm-up:
Row or Bike for 5 min.
Progressivly faster each minute.
Increase your WATT output every minute over the 5 minutes.
Dynamic Stretch
Skills and Practice:
20 minutes to work on your Goats and or to learn a new skill.
Come in today with intention to get better at something.
WOD: SHARK TANK
6 min. AMRAP
42 Double Unders
30 Push Press 95/65
18 Toes-to-Bar
5 min. Rest
6 min. AMRAP
21 Double Unders
15 Push Press 115/85
9 Toes-to-Bar
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