Friday January 21st – CrossFit Longmont

Happy Birthday Nicole Greenland!!!

Potluck perfection — Don’t forget our Potluck tonight at 6:30pm! Come and Hangout with your favourite CFL peeps, and maybe meet some new ones from other classes!

CrossFit

Skill Work
3×4 Gymnastic Kips on High Rings
3×3 High Ring Turnovers
Then,
Every :90 for 6 Minutes
1-3 Perfect Muscle Ups

Stimulus: Technique
Rest: As needed/As prescribed

WOD
“14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 135/95 lb.
20 muscle-ups

Feel: Gas
Pacing: Sustain

Brent Fikowski: 260 reps
Matt Sherburne: 213 reps