Congrats to Tom and Jess on their new baby!!  #futureCrossFitter

 

CrossFit WOD

This was named after Rick who got me into CrossFit. This was the first workout ever done at the box.
Today marks the 6th year open!

“Slick Rick”
21-15-9 reps for time
Box Jump 24/20”
Power Snatch 75/53lb
Pull-up (c2b)

12 min cap

At 15 minutes start:

21-15-9 for time:
Overhead Squats 95/63lb
Burpees

Mobility:
Banded Overhead Stretch
Lax Ball Shoulder Complex


SWEAT

50.40.30.20.10
Bike for Cals
Sit-Ups
Row for Cals
American Swings