Congratulations to Zhar, Angela, Tim, Daniel, Paul, Rosa, Josh, Jill, Nick, Joanna, Chris, and Ernie! They all just finished the skills program and will be switching over to WODS this week!
Congratulations to SinCity CrossFit South for winning the Dodgeball tournament and taking home the golden kettlebell!
Work Out of the Day
2 rounds for time of:
400m run
30 power cleans, 115/75lbs
30 toes to bar
400m run
30 shoulder to overhead, 115/75lbs
30 pullups
Post time to beyond the whiteboard.
Basics
2 rounds for time of:
400m run
30 kb swings, 53/35lbs
30 pushups
400m run
30 ball slams, 30/20lbs
30 situps
Post time to beyond the whiteboard.