January 7, 2015 

Wednesday

ANNOUNCEMENT:  We will be CLOSED Saturday January 10th!  We are hosting a CrossFit Kids certification and will not be able to have open gym that day.  We are currently think of an active event we can do outside of the box.

Strength:
5x Max effort ring dips
5x max effort strict pull-up
Row 1000m for time


MetCon:
5 rounds for time
20 pull-up
20 hspu
20 kb swing 53/35

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