For time: 
21 dumbbell hang squat cleans  (50/35 lb.)
Run 400 meters
18 dumbbell hang squat cleans
Run 400 meters
15 dumbbell hang squat cleans
Run 400 meters

Jerk 3-3-3-3-3

With a partner, for time: 
Bike 100 calories

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REMINDER: Yoga for Athletes is Saturday at 11 a.m. with Coach Debbie! 

Rest Day

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Watch "Dr. Backs to the Future: Changing Healthcare" from the CrossFit Journal

4-minute AMRAP: 
15-calorie bike
5 rope climbs

Rest 4 minutes

4-minute AMRAP: 
15-calorie row
50-foot handstand walk 

Rest 4 minutes 

4-minute AMRAP: 
50 double-unders
5 bar muscle-ups

5 rounds for time: 
5 power cleans (205/145 lb.)
5 parallette handstand push-ups

Angie
For time: 
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

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Rest Day

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Reminder: Coach Debbie will be leading yoga on Saturday, Feb. 4 at 11 a.m.! 

In teams of 3, 30-minute AMRAP: 
12-calorie row
12 power snatches (95/65 lb.)
12 wall-ball shots (20/14 lb.)
12 toes-to-bars

Fore! 
In 12 minutes, accumulate as many reps as possible: 
4 minutes of clean and jerks (135/95 lb.)
4 minutes rowing for calories
4 minutes of burpees

Front squat 10-10-10

Every 5 minutes for 15 minutes: 
Run 800 meters
Max reps weighted sit-up (35/25 lb.)