Monday 07.08.13

The early crew does "Murph" on July 4th.

We have four coed teams headed up to the Marion Madhatter CrossFit competition at the Tuma Sports Complex in Marion, IA this Saturday, July 13. If you can, head on up and show your support for our athletes.  

WOD

Strength:

1 RM strict overhead press, then:

6 Rounds

2 strict overhead press @ 85% 1 RM

2 explosive KB push press

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One round every 90 seconds for 10 rounds:

8 box squats (115/75)

3 SBGUs (80/60)