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
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