Friday, Sept. 19, 2014

Congratulations to William, one of our youngest CrossFitters, who just landed his first ring muscle-up. His mom, Kim T.K., has one amazing athlete on her hands. We love watching what Will has been able to do!

091914 WOD

A. Warm up

Row 500 meters and run 400 meters

B. Deadlift – TESTING

Take 20 minutes to establish your 3RM or 1RM deadlift. Suggested warmup loads will be posted on whiteboard. Don’t forget your cobras!

C. 12:00 EMOM – NFS

Minute 1: 15-yard shuttle run

Minute 2: 10 toes-to-bar

Minute 3: 12 lunges with plate overhead (45/25)

>> On-Ramp

Modifications will be posted on the whiteboard