Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 5 air squats and 5 kip swings. Accrue one minute of L-sit in three 20 second efforts.

2. Warm-up F. Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

3. "MLK"


50 Double-unders Like anybody, I would like to live a long life. 40 Bar-facing burpees Longevity has its place. 30 Pull-ups But I'm not concerned about that now. 20 Front squats I just want to do God's will. 10 Clean & jerks And He's allowed me to go up to the mountain. 10 Clean & jerks And I've looked over. 20 Front squats And I've seen the Promised Land. 30 Pull-ups I may not get there with you. 40 Bar-facing burpees But I want you to know tonight, that we, as a people, will get to the promised land! 50 Double-unders

Competitors: front squats @ 135/93lbs, clean & jerks @ 165/118lbs CrossFitters: front squats @ 115/83lbs, clean & jerks @ 135/95lbs Novices: Three rounds not for time of 10 burpees, 10 pull-ups, 2 x 3 clean & jerks, 2 x 2 clean & jerks.

Regular class schedule today. Have fun!