Happy Sunday! Regular CrossFit class at 10am, then stay after and get swole AND flexy during our 11am ROMWOD class! 

1) Goat Work! 

Take 10-15 min to work on a skill or lift you NEED to work on.

2) For time:
2 Rounds:
30/21 cal row
15 burpees over erg
30 walking lunges with dbs

3) Core Cash Out! 

3 Rounds:
:20 L sit
20 flutter kicks
20 sit ups
*If you cannot hold the L position lift your knees as high as
possible and try to keep them above parallel.
Accumulate 20 seconds per round.