ANNOUNCEMENTS:

– Nutrition Challenge meeting January 9th at 11 am

– Bring a friend day January 9th at 9 and 10 am

– Nutrition challenge starts January 18th

– CrossFit Open Start February 25th

 

Jerks: 4/4/3/3/3

A1) Krok Rows: 4 x 10

A2) 3 Position Rows 4 x 5 + 5 + 5

A3) Option 1 – Pull Ups 4 x 12 (Try to keep all sets unbroken)

A3) Option 2 – Muscle Ups 4 x Max effort in 2 minutes