Stand Firm CrossFit will be closed on Friday in order to set-up for the Highway 40 Throwdown. There will be a meeting on Friday at 5:30 pm for all those who have signed up to Judge at the Throwdown. This will be a worthwhile meeting and will last only 1 hour or Cal has Burpees.
Warm-up: Coaches Choice
Strength: Front Squat / Ring Dips
(15/?)3 + 10
Use weight that gets tough during the last 3 to 4 reps.
WOD: LAUGHABLE
6 min. AMRAP
Run/Row 400m (Buy in)
10 KB Swings 55/45
10 MedBall Cleans 20/14
2 min. Rest
6 min. AMRAP
Run/Row 400m (Buy in)
10 KB Swings 55/45
10 MedBall Cleans 20/14
Icing: Accumulate 6 min. of Sumo Squat position and Handstand walking practice.