- Scott Laird representing the crew in Thailand!
- Tonight you can choose from 2 workouts!
- Check the bulletin board for an event I think we should go to this coming Satyrday at 5:00 in Perth an St. John’s Catholic High School.
- Pause Back Squats 2 reps EMOM for 7 minutes using 70% of your 1 rep Max
- 3 full seconds in bottom position
Met-Con #1: 14.5 from CrossFit Open
21-18-15-12-9-6-3 reps for time of:
Start with 10 Handstand Push Ups (or your version)
- 21 Deadlifts 185/135
- run 2 laps of outer hallway
- 9 Pull Ups
- 15 Deadlifts
- run the 2 laps
- 15 Pull Ups
- 9 Deadlifts
- run 2 laps
- 21 Pull Ups
End with 10 Handstand Push Ups (or your version)