Thursday 23, 209987

CONGRATS TO COACH MIKE BURNS (“Burnsy”) He received his Level I CrossFit certification and will be coaching Friday at 5:30 am!!

WHOOT WHOOT!!! Thnx Mike, Jodi, and Cassie for ur help while I’m in Pittsburgh.

Warm up

3 rounds of :

Bike/Row/ski - 2 mins

2 Bear Crawls (100 ft)

15 Push Ups

25 Dying Bugz

15 slow Hip extensions

15 slow tip toes

15 slow push Aways

25 High Knees

Strength:

Reverse grip Bend over Rows 2x8, 4x6’s

PVC

2 mins any cardio

WOD

THIS ONE IS A CLASSIC - 1st ran in October 2016, then in January 2021, Now:

18 mins TIME CAP!!!

6 Rounds of:

7 Deadlifts (155/225)

8 Toes to Bar

9 Wall Balls

10 OH squats with plate (Rx 35/45)

11 Sprawl Burpees