Friday

As we have this nice long weekend, grilling, drinking, sunning.... Dont forget WHY it is called 'Memorial Day".


CrossFit for HOPE is June 9th. We will be doing this charity WOD at our gym. Details to come.... Please register or donate. 

Also "Murph for Miller" at CrossFit Tri-Cities is this Saturday. They still have open slots for the afternoon WOD. Or just go donate and cheer on other athletes.... 


WOD
For time complete the following (design your WOD to fit you)
Run a total of 1600m
row a total of 1000m
50 pull ups
50 grasshoppers
50 kettlbell swings 70/55lb
50 walking lunges 
50 med ball cleans 20/16lb
50 burpees
You may do this in any order, you may break up the runs and row in any way you would like, as long as you complete the total distance(s). When you start an exercise you have to finish that exercise before you start the next. Post times to comments and Good Luck!