Warm-up: 2 Rounds – 200m Farmer’s Carry (50/35lbs), 20 Push Presses (45/25lbs), 20 KB Sumo Deadlifts (50/35lbs)
Skill Work: Overhead Squat – Test, Mobility, Retest, Work up to heavy but comfortable single
MetCon – For Time:
Finisher: 45s work in hollow rock
It’s crunch time to sign up for the CrossFit Ktown Race for the Cure team. We are getting some sweet shirts made, and we’re raising a bunch of money for a great cause. I think if Adam, CBo, and myself can knock out 72 miles in 18 hours for ETCH (self call), you all can run a 5k. Jeph Salerno made a fantastic guest blog post on the subject. I suggest you read it, sign up, and buy the t-shirt.
Philanthropy, it’s what makes the world go round,