The Dirty Dash

We need volunteers for a booth at the Dirty Dash on June 2nd from 8am-3pm.  The race is sold out, but you can run if you volunteer.  Sign up in the gym.  Food and other swag will be provided.

CrossFit WOD

5 rounds for time of:

100 m Sprint
20 Kettlebell Sumo Deadlift High-pulls (53/70#)
100 m Sprint
20 Kettlebell HeartBeat (35/53#)
100 m Sprint
20 Kettlebell Goblet Squats (53/70#)

Post total time.

CrossFit Home Workout

20 minutes, as many rounds as possible of the CrossFit WOD

Use a gallon jug full of water for a weight (8 pounds) if you don’t have a kettlebell

CrossFit Mobility WOD

Work on those calves!  Bonus points to Dr. Lisa for answering yesterday’s question–Your filet mignon is the psoas major!