Monday 06.20.16

We hope everyone had a wonderful Father's Day, whether embracing happy memories of the Dads that have gone before, or making new ones with the Dads in their lives.
Starting this Friday evening we have two teams competing in the Urban Street Games in The District in Rock Island. The competition continues all day Saturday. This is a family friendly event that has grown significantly from last year. There will be a kids area and a health fair in addition to all the CrossFit action.

Warmup to back squat weight for reps plus work in 20 hspus plus 15 step ups ea leg
30 min EMOM
1. 9 back squats at 75 percent 1 rm
2. 50 double unders
3. 2 MU; 5 slow controlled TTB
4. 15 wall balls
5. rest


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