Yesterday was the deadline for CrossFit For Hope t-shirts. If you hit your $75 mark make sure Betsy has your t-shirt size ASAP. Remember you need to raise a minimum of $35 to participate in the workout. We're still working on prizes that we will raffle after the workout. Right now only participants will be eligible for the prizes.

Here's an awesome video from the Southeast Regionals this year.  I actually started filming Brian Kost(multi-colored blue shorts) from CrossFit Integrity in Charleston when these HSPU's caught my eye.  Checkout the head through the window instead of going straight up and down.  Very, very smooth with a 2:26 "Diane" time. The judge is none other than Drew McKenzie of CrossFit Hyperformance in Savannah.

DROM
Samson Stretch
250m Run
5 Pull-ups
10 Good Mornings (empty bar)
20 Walking Lunges

WOD
For Time:
3 rounds of:
7 Deadlifts 275/185#
7 C2B Pull-ups (do MU if you have them)
Then:
3 rounds of:
21 Wallball
21 T2B
Then:
28 Box Jumps 24/20"
3 C2B Pull-ups (do MU if you have them)

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