Announcements: 
- All throughout February: If you bring in a friend, they pay 100 dollars for a single, no contract, unlimited month of Crossfit and YOU get 50% off your March Dues. Its the month of love. 

- The Crossfit Open is upon us in just 4 weeks! You've all be working hard. Time to show everyone who are the fittest guys and girls in the gym! Click here to sign up and don't forget to choose Crossfit Bayonne as your affiliate. Not sure if you're cut out for it? You are. Give this a read, then sign up. 

Warm-Up
5 Rounds
1 Hollow Lower
15 second hollow hold
3x1+1 (hang muscle clean+ front squat w/ 3 second descent)

Strength
3 Rep Max Thruster
from the floor

Conditioning
"T"
5 Rounds for time
100 Meter Sprint
10 Clusters (115/75)
15 Kettlebell Swings
100 Meter Sprint
2 Minutes Rest

Weightlifting Club
E2MOM x 4
3+3 Muscle Snatch+ overhead Squat(60-65%) do not exceed 65%

E2MOMx 4 Rounds
3 Hang Power Snatch(below the knee)+ 2 second pause in catch into overhead squat @ 70%

E2.5MOM x  5
3 Pause Snatch(below the knee) @ 75%

E2x.5MOM x 4
3 Snatch Pull to hip  w/ slow descent