**We will have Open Gym tomorrow, but no coach will be there! All of the coaches will be at other events. There is a competition at Sturgis CrossFit, if any of you want to come watch! Choose you own workout or make up a workout from earlier this week.
*Good luck to the competitors this weekend at Rumble in the Hills (Missy, Mike, James, Wes, Mindy & Katy) & good luck to Kelsey & Roach at their bike race, Thunderhawk Wide Open!
WARMUP
3x
1 min cardio
10 Leg Swings
5 Hip Hinge
10 KBS
10 DB Push Press
Then…
BB Warmup
STRENGTH
Power Snatch
3×5-10
WOD
4 Rounds:
20/17 Cal Bike
20 Hang Power Cleans 75/55 (Fit 45/35)
20 Push Press
OPTIONAL POST WOD
400m Run or 500m Row
CrossFit Reserve 