* There will be no CrossFit Kids Class today. Sorry for the inconvenience.

WOD:

1) 5 rounds AQAP:

400m Run

15 Ring Rows

12 Deadlifts 95/65

9 Front Squats 95/65

6 Shoulder-to-Overhead 95/65

Extra Work:

2) Farmers Carry: 400m

Heavy as possible. Keep it under 10 minutes. Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Masters Qualifier is next week, hoping to get some more of our amazing athletes back to the Games