Just a reminder to come out to the Element CrossFit Overdose competition to cheer on your friends tomorrow (Saturday). The event starts at 8 am and runs all day. I am not sure of our heat assignments yet so I cannot give you more specific timing. Many people are coming in to do the 9 or 10 am WOD here at the gym and then heading over to Element CrossFit, so hop in a car with them and come cheer us on! WEAR YOUR ALTITUDE GEAR and show your spirit!!! HERE IS A LINK WITH THE MAP AND DIRECTIONS TO GET TO ELEMENT CROSSFIT.
Buy In: Dead lifts- 3 sets of 10 at 60 to 70% of 1 RM
WOD:
4 rounds for time
16 Dipping Birds (8 per leg) (Dumbells or KBs in each hand- as heavy as possible)
13 Box Jumps (24/20)
10 Push Ups
200 m Run
Cash Out: Hamstring stretches with band
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