Reminder! Tonight is the Self Defense held by Travis Donaldson.

It will be at the gym in place of our 7:30 evening class.

There is one slot left last I checked if you wan to attend you must RSVP by emailing info@crossfitheyday.com

Workout of the Day:

A)
4 Rounds For Time: (12 min limit)
50m Left Arm Waiters Walk (70#, 53# KB, should be difficult)
50m Right Arm Waiters Walk (same as above)
25 Reps Toes to Bar

B)
10min AMRAP:
5 Reps Muscle Ups (5 Bar MUs, or 2:1 Pull-Ups)
10 Reps Overhead Squat (135#, 95#, WT to Get 15-18 UB, 60%1RM)