Don’t forget the final open party is tomorrow night!

CrossFit WOD

Skill Ring Muscle up or Dip Strength

3×8 Bench Press

3x
500m Row
15 Burpees
Rest 1:1

Accessory Strength
3x
100ft Farmer Carry
Bent Over Row x8

Mobility:
90 seconds each side
Lax Front Delt
Lax Lower Back
Lax Sword Mash


SWEAT

E2MOM: 4x
10: Bulgarian Split Squats (r/l)
20: (heavy) Swings

E2MOM: 4x
10:DB Cleans
15: Slam Balls

E2MOM: 4x
10: Deficit Sumo Squats
12: Box Jumps

Partner Series:
100: Wall Balls (partner-wall sit)
100: Cals on Bike