800m run
25 deadlifts 225/135
50 pull ups
800m run
50 pullups
25 deadlifts 225/135
FT
Thank you to all the coaches and Crossfit Country for having us this weekend for the level 1 certification!
Thank you to everyone who brought a friend to the open WOD.. We had a great turnout! We hope everyone had fun and enjoyed the box!
1 minute stations.. 4rds of the following:
Swings 55/35
400m run
Burpees
400m run
Push Press 95/65
400m run
Ring Dips
400m run
20 min AMRAP
10 weighted sit ups 20/15
20 wall balls 20/14
30 du’s
Don’t forget to sign up for the Pediatric Cancer 5k..September 28th. Reminder there is no Saturday WOD that day! Come support a great cause!
