A. Power Clean

    3-3-3-3-3

B. Every 5 minutes for 20 minutes:

   400m Run

   8 Power Cleans (185/125)

  16 Ring Dips

 

 

 

This Saturday, from 8:30am till 3pm, Jake F, Casey, Steph, and Rob will be competing at the Beach Cities Battle at CrossFit Code 3. Heat times will be posted soon. Come out and support these guys!

Ghost PR's

Joe S        580   +143

Vince W    257   +17

Ben C       274    +24

Jess         367     +55

Pete         626    +96    

Casey       510    +66

Diane F     669   +70

Justin        568   +64

Wendy      264   +55

Luzan       455   +75

Jeff W       255   +35