Happy Birthday Andrew Dunlap
There will be WOD’s at both the North and South gyms tomorrow morning at 7:30 am.
Best of Luck to all who are competing this weekend!!
Doug, Daryl, Melissa, Kendl, Paul, Jerry, Steph, Angie, Camile and Ashley will all be competing down at Bad Medicine at Brickwall CrossFit.
Ronnie and Tam will be competing at the Fire and Ice event at Crossfit Hyperion.
3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13
A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be
Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85