Are you a Vero Beast? 

Don’t delay…sign up for Vero Beast today! We still need about 25 people to register by October 21 to hit our 50 athlete minimum! Register at http://crossfitverobeach.com/?page_id=6647

HAPPY BIRTHDAY MATT HARRELSON & KELSEY ZORC!

Sean Forfar

Workout of the Day
:05
24 min EMOM (every minute on the minute)
Minute 1- 10 cal or :40 second bike
Minute 2- 10 alternating lunges
Minute 3- 10 cal or :40 row
Minute 4- 10 second hand release push ups
Minute 5- 10 or :40 ski erg
Minute 6- 10 russian kettlebell swings
*there are no Rx weights. Choose a weight you can move through with beautiful technique. 

:35
Midline:
300 m sandbag carry
2:00 plank hold

:45
Mobility:
2 sets
1:00 extended arm lizard
1:00 Lizard

Post your scores to the Whiteboard.