The part of CrossFit that we don’t like….saying, “good-by”. Tammy and Keith are leaving to start a new chapter in life. We will miss them but know that they are doing God’s work and the rewards will be amazing. Our prayers are with you both, God Bless.
Warm-up (15 min.): 3 Rounds of 10 Jumping Lunges, 10 Sit-ups, 10 AH Swings. Dynamic Stretch
Strength (15 Min.): Split Jerk
EMO2M for 6 Min.
Build to 80% in the 5th Minute
WOD: FREE DANCE
3 Rounds for Time:
7 Snatch 115/95
14 Box Jumps 24/20
21 GHD Situps
Icing: Pullup Skill Work and Mobility