Special Holiday Schedule:

New Year's eve – no 645 class

New Year's day – one class at 12



Front Rack Walkout

15 Minutes - work up to near max
**Stand up with the bar from the rack, walk out two steps. Pause for 5 seconds, walk the weight back in and re-rack. Potential approaches max squat & deadlift weights. Must maintain “athletic” hip and knee position throughout the movement, lockout is not allowed: this is for safety and stimulus.

4 Rds, each for reps:
**Rest 2 minutes between rds**

4 Min AMRAP:
5 Hang Power Snatch @ 50% of 1RM Snatch (round down)
5 OH Squat
5 Pullups

Level 1 - Jumping Pullups
Level 3 - Chest 2 Bar

Competitor Homework: Check the board


CrossFit Journal: The Performance-Based Lifestyle Resource