KO IN THE OK IS THIS WEEKEND!

***GYM WILL BE CLOSED THIS SAT. & SUN, JAN. 29TH & 30TH!***
***BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!***
***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!***

ASSESS PULL UP

OR

15 minutes

3 x AMRAP WtD Pullups

10% of BW  hung

rest as needed

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“SPICE CAKE”

12 min CAP

6-9-12

• American KbS x 2 (70/53)

• CtB Pullups

into

12-9-6

• Russian KbS x 2 (70/53)

• Pullups

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EXTRA CREDIT

10 Barbell Rows

AMRAP Ring Rows

Rest 2:00

x 5