Warm-up: 400m Run, 25 Sit-Ups, 20 Push Press (45/25lbs), 15 Squats (45/25lbs), 10 Hang Power Cleans (45/25lbs), 25 Supermans, 400m Run Backwards
Mobility & Stretching
MetCon – For Time:
30 Deadlifts (225/155lbs)
10 Box Jumps (24”/18”)
20 Box Jumps
30 Box Jumps
Finisher: Double-Under/ Rowing Form Check-Up
Death Days shirts are in! If you didn’t pick yours up today then make sure you grab one the next time you’re in. Remember only FREE shirts go to those who were here all 5 days of the misery (and we have a list). A few people also asked to purchase them. FYI, we will be selling them for $15. I do think we ordered just a few extra. If you are interested in a shirt and didn’t get your name on the board then we will put you on a first-come-first-serve waitlist and then see if your size is available.
Also, we just wanted to remind everyone again that we will be closed for afternoon classes this Friday from 4:30-6:30pm due to our CrossFit Ktown hike. We will also be closed on Saturday.
How is everyone’s posterior chain feeling after today?
<3 Coach Miss J