Freedom is not free, remember all the fallen this Memorial Day weekend
Warm Up and Mobility
“Vegetarian”
For Time
Row 1k
50 x Wall Balls 20 / 14
40 x Med Ball Cleans
30 x Wall Balls
20 x Med Ball Cleans
10 x Wall Balls
If your doing Murph
Row 2k
And Mobility!
Dropped into Crossfit Spur in Albany .
Partner banded warmup
Oly- 1 hang sq snatch+ 1 squat snatch + 1 OHS
55 start to 75 lbs to focus on form
WOD- 40 wall balls, 30 box jump overs, 20 KB snatches .
1 partner works at a time while other holds a plank . Partnered with Marie, great job today! We got 2 + 41.