Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

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NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs.

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Muscle Up Technique
Rx: 30 for time
FX: 15 for time
RX+ 10 Strict + 20 Kipping

AMRAP 20:
200m row
20 Kettlebell Swings 24/16
15 Thrusters 95/65 Fx: 75/55
10 Burpees
*5 burpee penalty for breaking up kettlebell or thruster sets

Accumulate a 3:00 Free standing Handstand Hold

Fx: Partner Hold