Thursday 07.31.14

Monthly CrossFit fees are due tomorrow, 07/01.
Paleo starts TOMORROW, 07/01! 
Did you download the spreadsheet for your division?
Do you know the totally legal desserts to get you through this challenge?
Do you know you can totally drink again once it's over?
Do you know that this will be life-changing - in a good way?
We'll be checking out the burlesque show in Iowa City!

Establish 3RM front squat
Super front squat (185/115)
(i.e., one squat every 10 seconds for 10 rounds; no re-rack; 5 burpee penalty for each re-rack)
6 Rounds (untimed)
10 strict dips*
10 burpees:  keep under 25 sec
*strict = no kip, shoulder must touch top of ring or break 90 degrees on pirouettes/box

Rx'd = quality of your strict ring dips

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