1744 Friday 5/5/2017

Hey everyone! As many of you may already know, through hard work and determination, Ashley Shaeffer has qualified for the CrossFit West Regionals in Portland, OR in June. If you'd like to support her by wearing her shirt, send RossAshley Shaeffer a message on FB with your size (or get with your coach and we can get the message to them). There are men's Tshirts, Ladies Tshirts, and Ladies Tanks. The order goes in to 1890 today so be quick. The cost as is $25 per T or tank. Thanks for your support, and LET'S GO ASH!!!

Warmup
Run 400m
3 Rounds
1 Length each arm, single DB/KB Farmers Carry Length
10 Burpees

Strength
8x 1 Snatch Balance + 1 Hang Squat Snatch + 1 OHS
*Build in weight

WOD
100 Double Unders
Run to Stoplight
100 Double Unders

REC
Accumulate 30 Clapping Pushups