Ulitmate Registration ends Monday.  Please get your paperwork and checks in ASAP. 

Kitchen Sink:

for time

Row 1000 Meters

50 Push Ups

50 Squats

25 Box Jumps

25 Wall Balls

25 KB Swings

50 Sit Ups

50 Tire Blows w/ Sledgehammer

25 Pullups

CrossFitter's choice:

for time:

5 Rounds of:

Heavy Thrusters 85/135 5 Reps

10 Burpees

or

3 Rounds of:

Heavy Thrusters 85/135 10 Reps

10 Burpees

PLUS SPECIAL BONUS RUNNING!

choose:

5 100 meter sprints

or

Speed Work hosted by Fast Break Athletic at 6:30 PM

Post SF to comments (Stoked Factor)

Shoulder Press 7x1

Chin Ups 7x3 (weighted if possible) dead hangs

For time:

Run 800 Meters

30 Downhill Walking Lunges- Kneecap of trailing leg touches grass

4 Rounds

Happiest of Birthdays to Katrina and DBL, and happiest belated birthday to Richard!

Sumo Deadlift 7x3

Pull Ups (Dead Hang) Chest to Bar 5 sets Max Reps