Here's you final reminder to join us this Sunday, January 24th for our CrossFit Elevation 21-Day Challenge Wrap-Up event where Scott will have a brief presentation prepared for everyone and we'll record your "after" measurements, weight and take new photos. Please be sure to bring the journals you've been logging everything in as well, and please RSVP to let us know you're coming.

Thank you!


Strength
12 minutes to 1RM Push press

WOD
3 Rounds
30 seconds: Row for cals
-rest 30 seconds-
30 seconds: Thrusters 95/65#
-rest 30 seconds-

-Rest 6 minutes-

For time:
Run 800m

*3 scores for this workout. 1 for total cals, 1 for total thrusters and time for 800m


Base Camp

Skill Review: Deadlift and Walking Lunges
New Skills:
 Kipping Pull Up

WOD
Run/Row 400m/500m
15 Lunges/leg
15 Ring Rows
15 Thrusters
15 Knees-to-elbows
Run/Row 400m/500m

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