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Everything is everything


Everything is everything


Takes a special kind of crazy to workout at 5:30am

Friday 11/21/14
Muscle up transition
EMOM 10 min:
1 min: 5 strict pullups (add weight if possible)
1 min: 5 strict HSPU (add deficit if possible)
In teams of 2:
For time:
10 Rope climbs
20 DB burppe over the box(45/25)
30 DB squat clean to thruster (45/25)
40 Handstand pushups
50 Cal row
60 Toes to bar

9 reasons why your kids should do crossfit 

Leg presses before cycling: 6 percent faster over 20k

This is you. We got lots of stuff to do, change fast 

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