Tuesday

In recognition of 'National Law Enforcement Week' We will be having UNLIMITED FREE workouts all week long for ALL Law Enforcement and First Responders.

Julie Lombardo is our next female athlete to get her first pull up! Also remember this weekend we are having a WOD at Hawthorne park, and following Julie was kind enough to invite us over for our first CrossFit BBQ!! Ask Jason or Julie for more details.

MAX EFFORT
2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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