The best in the Box for 19.4. Great job N8!!!
Heads up to everyone. After the completion of “FRIDAY NIGHT LIGHTS” this coming Friday we will have our annual post CrossFit Open BBQ, and in combination we will announce the winners and award prizes for this year’s Clean Eating Challenge. We will have a grill for cooking your meat, bring some good clean food to share a little something to drink and lets have a celebration of our CrossFit community. Everyone is welcome to this celebration.
Warm-up: 3 rounds of Row 300m, 15 Air Squats, 15 Hollow Rocks, Banded Pull-aparts. Dynamic Stretch
Strength: Front Squat/Strict Pull-ups
10/40+7 8/50+7 6/60+7 5/70+7
WOD: STAY WITH IT
For Total Reps:
4 Rounds
OTM
1st min. 10 Thrusters 95/65
2nd min. 15 AB Mat Sit-ups
3rd min. Max Effort Double Unders
Icing: Pigeon on the Wall 2 min. ES
Saddle 3 min.