Skills WOD:

Strict Pull-ups 
5 x 3


Strict Bar Muscle-ups 
5 x 3



3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups


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Helen_321 Go

Helen_Foot Race

Team Buskas Regionals T-shirts are in. Pick them up at the gym if you pre-ordered. There are no extras available. 

Bob Harper: The Hardest Worker – CrossFit Journal video [ipod] [mov] [HD mov]

Regional coverage begins Friday morning