20-minute AMRAP:
60 double-unders
20 toes-to-bars
10 deadlifts (225/155 lb.)

Every 2 minutes for 14 minutes:
2 rope climbs
20 wall-ball shots (20/14 lb.)

Snatch balance
1-1-1-1-1-1-1

Rest Day

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Watch “Handstand Push-up Variations” from CrossFit.com

Open Gym

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Laredo
6 rounds for time:
24 air squats
24 push-ups
24 walking lunges
400-meter run

For time:
25 deadlifts (155/105 lb.)
20 power cleans
15 overhead squats
10 snatches
15 overhead squats
20 power cleans
25 deadlifts

For time:
30-calorie bike
15 muscle-ups
30-calorie bike

We’re back to regularly scheduled classes!

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Rest Day

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Read “Study: Low Carb Better for Shrinking Fat Cells and Improving Insulin Resistence” from DietDoctor.com via CrossFit.com

Happy New Year! Thank you for being a part of our community!

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Open gym from 9-11 a.m.

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The Ghost
6 rounds for total reps:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Open gym from 9-11 a.m.

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8 rounds for time:
Run 200 meters
15 wall-ball shots
15 box jumps

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Holiday Schedule Reminder:
Wednesday, January 1: Open gym from 9-11 a.m.
Thursday, January 2: Back to our regular schedule