Open Gym

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21-15-9 reps for time:
Power snatches (95/65 lb.)
Burpees over the bar

Rest Day

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Need recipe inspiration? Watch “Chicken, Cauliflower & Broccoli Skillet” from CrossFit.com.

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We will hold our regularly scheduled classes on Monday, January 20, which is Martin Luther King Jr. Day.

1-rep-max deadlift

In as few sets as possible:
100 ft. of legless rope ascent
*Count rope progress from where your hands begin to where your hands end on each climb

For time and in as few sets as possible:
100 thrusters (75/55 lb.)

Rest Day

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Read “Stabilize Your Mood With Food” from CrossFit.com

For time:
Row 1,000 meters
—Immediately into—
100 push-ups
100 single-arm dumbbell snatches (50/35 lb.)
100 box jumps
100 pull-ups
100 single-arm overhead walking lunges
*Partition reps any way

Open Gym

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Front squat
5-5-5-5-5

Accumulate:
30 ring dips
2 minutes in a plank hold
2 minutes in a hollow hold

10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power clean (135/95 lb.)
Strict deficit handstand push-ups (3/2 in.)

Rest Day

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Read “2019: A Year of CrossFit Victories” from CrossFit.com