Got Shoes?

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Put old shoes in here

Nice Work!

We’ve already filled the Shoe bin once and are half way to doing it again, so we wanted to remind you that if you’re looking for a great place to donate your worn shoes, look no further. World Wear Project is an organization dedicated to taking lightly worn shoes and giving them to people in need. If you have some old shoes laying around, please bring them in and feel good about knowing they will get to someone who could really use some shoes.

Workout of the Day 9/20/2017 – Wednesday

CrossFit

A. Maintenance
EMOM 15:
0: 2 Bar Pull-Overs
1: 40 Double Unders
2: 10/8 Calorie Row

B. Met-Con
AMRAP 15:
4 Bar Muscle-Ups
2 Squat Cleans (50% 1RM Clean)

Start with 50% of your 1RM Clean and add 5-10# each round. If you fail 3 attempts, return to the last weight completed successfully.

CrossFit Lite

A. Met-Con
4 x AMRAP 8:
20 Kayaks (30#/20# – Slam Ball)
20 Air Squats
20 Sit-Ups
5 Push-Ups

Rest 1 minute between AMRAPs.

CrossFit 101

Skill.
EMOM 16:
0: 8 Push-Ups
1: 12 Jumping Pull-Ups

Met-Con.
AMRAP 7:
10 Box Jumps
10 Sit-Ups
10 KB Swings