Workout of the Day: Friday, 31-January-2025
Announcement
Warm-up
4 Rounds
15 cals Row
10 SA DB Thrusters
5 TTB
Clean and Jerk (10 EOMOM 4 Touch and GO Clean and Jerks same weight as week 2)
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Yoga w/Jenny will be held on the first and third Saturday this month at 9:30 am, please reserve a spot, thanks!
CFMH Whole 30 ends 2/4, make sure to get your follow up results in!