Congrats to Sarah V for winning the Rhino CrossFit Championships at the Olympia Expo this weekend for the 2nd year in a row!  Sarah won the yoke carry event where she carried 560lb on her back!  She won the muscle up ladder completing 28 bar muscle ups and was the only woman to thruster 175lbs.  And pulling a 100lb tire with a rope for 100ft was easily done in under 30 seconds. 5 of 6 1st place finishes banked her $1,450!  We are so proud of you Sarah and can’t wait to see what you can do in the open next year!

Work Out of the Day

…

10 Minute EMOM:

2 Front Squats

then,

Death by:

wallballs, 20/14lb, 11/10ft

and

handstand pushups

Post loads and reps to beyond the whiteboard.