Managing Strength with Fatigue

Mobility: Partner internal shoulder rotation stretch

Skill: Double Unders, Ground to overhead variations (power snatch & Clean & Jerk),

Discuss Ring Dips with thumbs turned out to finish, Ball Slams (catch on rebound), HSPU


3 Rounds for time

10 Burpees

5 L Pull-ups

15 Box Jumps 24″/20″

5 Ring Dips, Turn Thumbs out

10 Ball Slams 20/14 catch on rebound to count


Cooldown: Lacrosse Ball & Foam roll your aching bits



  • Free Range Orgasmic Meat arrives at 1pm today.  If you ordered beef, please arrange a pick-up this afternoon.  
  • CrossFit Mobility Cert with Dr. Kelley Starrett from is coming Sunday March 27th.  Sign up to see the mobility Rock Star.  There will be no classes that Sunday morning 
  • Please look at post below for schedule changes and volunteer positions.



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