Monday, January 30, 2023

	Weekly Overview	Events/Classes
Monday	Muscle-Up Development
Tuesday	“CrossFit Total”
Wednesday	Conditioning Intervals	5:45 PM – Kipping/Butterfly Pull-Up Skills Clinic
Thursday	Heavy Barbell Complex Post-Metcon
Friday	Functional Bodybuilding
Saturday	Squad WOD
Sunday	Strict Press, Push Press, Push Jerk

Strength
Every 2:00, 5 Sets
RX+: 30 Ring Muscle-Ups for Time

RX: 2-4 Ring Muscle-Ups OR Bar Muscle-Ups

FX: 5 Banded Strict Chest to Bar Pull-Ups + 5 Ring Rows w/ 3s Pause at Top

Conditioning
3 Rounds for Time:
500/400m Row (FX: 450/350m) (RX+: 600/500m)
200m Run (RX+: 300m)
15 Burpees to 3″ Plate (FX: 10)
*18:00 Cap