5-12-14 NEW Regionals Shirts!!

CONDITIONING 14 min AMRAP 2-4-6-8-10…. Burpee & KB Swing (53#/35#)

ENDURANCE WOD’s CrossFit On Day: 10 x 100m – 45 seconds rest between efforts CrossFit Rest Day: 60 min cover as much distance as possible – if possible do this on your race course or similar terrain/grade

First off we owe a huge THANK YOU to PROGENEX for helping get our team to regionals this year! We are outfitting them in some great team gear and they are available for purchase. If you want to stand out and show your support for our athletes at regionls this year, the Red and Grey shirts are available to order. We will be placing the order on Friday the 16th, so get your order in ASAP!!

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For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest


10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press


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