Today is the last day to sign up for the Police and Fire Games CrossFit Competition!  There is a civilian division and a scaled division!  Click the link above for more info!

Work Out of the Day10 minutes to find 1rm Bear Complexthen,“The Shop Chipper”For time:10 deadlifts, 135/95lbs20 wallballs, 20/14lbs10 hang power cleans, 135/95lbs20 kb swings, 53/35lbs10 front squats, 135/95lbs20 box jumps, 24/20″10 push press, 135/95lbs20 pullups10 back squats, 135/95lbs20 burpeesPost load and time to beyond the whiteboard.

[nggallery id=305]Metcon WorkoutFor time:800m run70 situps60 squats50 walking lunges40 ball slams30 box jumps20 burpees10 burpee box jumpsPost time to beyond the whiteboard.