GROUP WARM-UP
2 Rounds
10Air squats
5 Dumbbell thrusters
5 Beat swings
5 Chest to bar pull ups/ pull ups

METCON
Complete as many rounds as possible in 12 minutes of:
7 Dumbbell thrusters RX 50/35; Master 55+ 35/20
9 Burpees to a target (6 inches above reach)
11 Chest-to-bar pull ups (Master 55+ pull ups)

ALTERNATE METCON
Complete as many rounds as possible in 12 minutes of:
7 Dumbbell thrusters
9 Burpees
11 Bar or ring rows

CONDITIONING
1 Set for time of:
2000 Meter erg bike

MIDLINE
12 minute EMOM
Minute 1 – :20 Plank
Minute 2 – 5 V-ups to Tuck-ups
Minute 3 – 10 abmat sit ups

HAPPY BIRTHDAY CHUCK SULLIVAN!

Nerd Nite

Reminder: Nerd Nite is tonight at 6 PM at Bungalow Bar. The theme this month is “love & sex” and we have a couple of CrossFitters presenting. Julia Carter will present “Love is Sur-real” and Chef Taylor Rye will talk about “Aphrodisiac Foods.” Come out for some thinking and drinking!