Today's Workout: 071611


Team WOD – "Trio"

For time:

200 meter over head walk with 20lbs sandbag

500 Jump Rope – single under

100 Pull-ups

100 KB Sumo DL 70lb/44lb

100 Box Jumps

100 Push-ups

400 meter Run with 20lbs sandbag

 Teams of 3 - The teams must complete the over head walk together and also the 400 meter run.  Break up the middle sections in any order you want. 

This morning at 10:45am: the RotaryFest Miracle Mile! Register on your way to the 9am CrossFit Group! Bring your kids to run it, too – an amazing experience to be cheered by HUNDREDS of people along the parade route! Drop by Catalyst downtown to cool down and watch the parade afterward!

Fight Night! Brent "The Professor" Fryia takes on Mike Hernandez in the headliner at King Of The Cage! Brent's the new owner of Steel City MMA, which kicks a hole in our back wall August 18.

Also on August 18: another wall coming down, when Coop presents Ignite! to local business leaders in the Community Quality Institute Health In The Workplace Conference

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