Saturday 9am WOD will be for World Down Syndrome Day! Please bring a charitable contribution and wear some funky socks!!

Main – CrossFit Lite

(No Measure)

50 JJ

10 squats

10 push ups

10 sit ups

10 ring rows

15 Passthroughs

Hollow Rocks

Perform 50 Total Hollow Rocks, working on engaging core muscles well enough to avoid the “flat spot”

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Row 250 m

12x Slamballs

6x Burpees