If you love wealth more than liberty, the tranquility of servitude better than the animating contest of freedom, depart from us in peace. We ask not your counsel nor your arms. Crouch down and lick the hand that feeds you. May your chains rest lightly upon you and may posterity forget that you were our countrymen.
Gym-Nasty
5 rounds for time of:
10 Pistols, alternating legs
10 Box Jumps
Heavy Metal
5 rounds for time of:
10 Overhead Squats, 115lbs
10 Box Jumps
Hell’s Bells
5 rounds for time of:
10 Right-arm Overhead Squats, 45lbs
10 Left-arm Overhead Squats, 45lbs
10 Box Jumps
CrossFit Virtuosity and CrossFit L.I.C. are co-hosting The CrossFit Running and Endurance Certification on November 21st and 22nd. Safety and efficacy are paramount to our training concerns. Learn how to run faster and without injury. Learn how to run greater distances by training less. Sign up now!
Keith, Luke and Erika(sp?) – check out the main site WOD today…”Eva”. They must have heard us talking!
I know…that’s weird!
Gym Nasty: 4:32 (rx’d)
Angie – 69.32. First time as rx’d. Should probably have taped from the beginning — pull-ups took approximately 40 minutes
Only gets better from here!! Great job sam!