8am: CrossFit

9am: Crossfit

10am: Open gym/Beat the Coach

 

10 min to establish a heavy Turkish Getup on both arms

Then…

3 Rounds:

400m run

30 Walking lunges, 53/35

20 KB snatch, Alt 53/35

10 Weighted Pullups, 53/35

Support your Snatches & Jerks down at the Mid- Atlantic Regional

$20 (cash or charge account)

Oh..and HAPPY BIRTHDAY COACH NIKKI!