Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:

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Rope Climb Technique:

Bring your long socks or buy a pair for $10 at the desk.

then Movement prep and warm up for WOD

AMRAP 20:
30 Deadlifts 135/95 FX:95/65
30 Box Jumps 30/24 FX: 24/20
20 Snatches 135/95 Fx: 95/65
20 C2B Pull ups Fx: Pull ups
10 Rope Climbs, Fx: 5 to 12′ (FX+ 15′)
10 Burpees over Bar
800 Meter Run
*Snatches may be power