For time: 
30 muscle-ups

Accumulate:
1:30 hollow hold
1:30 hang
1:30 arch hold
1:30 plank
1:30 bottom of squat
1:30 support hold
*Followed by 1 minute of each, then 30 seconds of each

Rest Day

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Watch Our Why: Fighting Diabetes for Family from the CrossFit Journal 

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Laura Bruner is hosting a cooking class at New Leaf Community Classroom on Saturday, Feb. 10! If you're interested in the class, click here to see the details and sign up at the gym! 

For time: 
20 box jumps
20 toes-to-bars
20 box jumps
20 shoulder-to-overhead (135/95 lb.)
20 box jumps
20 GHD sit-ups
20 box jumps
20 front squats (135/95 lb.)
20 box jumps
20 ring dips
20 box jumps
20 deadlifts (135/95 lb.)
20 box jumps

10-minute AMRAP: 
5 power cleans (185/135 lb.)
10 handstand push-ups
20 pistols

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Congratulations to Wyatt for getting his first ring muscle-up! 

Every minute for 10 minutes: 
1 Turkish get-up

3 rounds for time: 
10 bar muscle-ups
30 single-arm snatches (50/35 lb.)

Rest Day

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Read Lonely No Longer from the CrossFit Journal

15 minutes to find a max front squat for the day

5 minutes to row for max calories

Front squat
3-3-3-3-3
*80% of your max 

Split jerk
3-3-3-3-3-3-3

For time:
30 chest-to-bar pull-ups

For time: 
800-meter run
Then, 5 rounds: 
15 kettlebell swings (70/53 lb.)
15 V-ups
Then, 800-meter run