Monday 1.11.21

**Max Week!! Make sure to have spotters when needed. These should be max efforts, but not at any cost. Be smart 😊

**Get signed up for the Crossfit OPEN! We have some fun stuff planned.

GROUP PREP

1 min ski

1 min row

1 min bike

10 Leg Swings

10 Worlds Greatest

10 Banded Side Steps

10 Air Squats

Barbell Warmup

STRENGTH

1 Rep Max Back Squat

WOD

“Acid Bath”

For Time:

500m Ski

500m Row

.7 Mile Bike

**Must be done in this order for Rx. Waterfall the start, so everyone can use the ski erg first. You can choose to use the Air Runner in place of the Ski Erg, but make a note on the board.

OPTIONAL POST WOD

Happy Birthday Beth!! Beth’s Choice:

Take 10 minutes to establish a heavy complex of:

1 Deadlift

1 Hang Power Clean

1 Jerk

MOBILITY

5 min cool down cardio