Only two more days until "CrossFit For Hope." Remember you need to raise $35 or more in order to participate in the WOD. If you made your donation to the affiliate please print out your receipt and bring it or show to Betsy between now and Saturday.

"I Can Games" are coming up fast.  If you're not competing please consider signing up as a volunteer or judge.

Thanks to Lenny and K. Jordan for all the hard work they put in painting, flooring and equipment unloading.
400m Run
2 rounds of:
10 Hanging Knee Raises
10 Box Step-ups

Use a weight you can touch-and-go.  No bouncing and no re-gripping during the set

EMOM(every minute on the minute)
1 Deadlift 225/155# (Rx+ 275/185#
1 Burpee
add one rep each minute unil you can't complete the required reps

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