August 3, 2017

A.  10 Rounds for Time:

200 M Sprint

1 Min Rest b/t sprints

These should be an ALL OUT EFFORT.  You will have 10 individual scores.

B. Core Work-

3 Rounds for Quality:

60 sec Plank

20 GHD Sit Ups

20 Floor Wipers

BOX NEWS:

We want to welcome our newest CrossFit family member to the world.  Brenda and Trevor welcomed baby Joan into the world on Monday.  We are so happy for your guys and feel like we know her so well already!  We’ve seen her grow before our eyes, and  Brenda never skipped a beat.  Welcome to the family!