All the new changes we are implementing in the box made me think back on when we first opened CrossFit Beaufort in 2010. Here is Betsy working on her Overhead Squat a few months after we opened.

Who remembers when the box looked like this???

Arm/Leg Swings
Run 250m
Then 2 rounds of:
10 Kipping Glides
10 Wall Squats
15 KB Swings (light weight)

800m Run
5 Front Squats, 155/103# - No racks
200m Run
11 Pull ups
400m Run
12 KBS, 53/35#
Scale the WOD as needed
Rx+ = “Willy” 225/153#, C2B Pull-ups, 70/53#

Extra Work
If you smoked today’s WOD you have time for some Squat Snatches from the Hi-hang

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