Friday 08.09.13

Only athletes with blue shirts can use their legs on rope climbs ;)

Interested in competing this fall?

Individual CF competition in Springfield, IL this October.

Rx'd, Scaled, and Master's divisions.

Perhaps this could go on your goal sheet? (Have you even written down goals?)

WOD

CrossFit Total

1 RM Shoulder Press

1 RM Deadlift

1 RM Back Squat

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Time permitting:

"Helen"

3 Rounds

Run 400 m

21 KB Swings (53/35)

12 pullups