Strength:

IMG_9135

Front Rack Walking Lunges
12-12-12-12 (6 reps each leg or 12 total steps per set)

WOD:
500m Row
Then
21-15-9
Ring Dips
KB Swings (2/1.5)
Then
500m Row


Mark your calendars…

Ultimate CrossFit Blood Drive
Saturday, June 30
9-12

It’s been a while since we’ve hosted a blood drive, but the Community Blood Center of the Carolinas is critically low on supplies, especially headed into the summer when people are out of town/on vacation and not available to donate.  They need our help (read: blood)!!

Please consider donating – we need at least 30 members to sign up to make this a viable blood drive.  And all blood stays here in our community, so you would literally be saving (3) local lives!!!

…I’m sure Liz can be talked into more burpees 😉