Congrats to Tarah & Joel on the birth of their second son!
Dad reported, “Ellis Nimz Hartzler was born at 11:37 pm on Friday Sept 21. He weighed 8 lbs 12 oz and was 21 inches long. Labor was short, hard and fast which Tarah attributes to doing CrossFit up til a week ago. She set a new PR with only two hours from first contraction to birth!”
Complete 4 sets of:
A1. DB Russian box step-up @10Ã—0; 10-12 reps.
A2.Ring dip @ 30×1; 4-6 reps. (Add load as able)
A3. Double unders or Rebounding for 30 seconds
Rest 90s b/w sets.
With a continuously running clock complete 3 rounds of:
60s max rep burpee box jumps (NTE 24/20″)
60s max distance 30m sandbag shuttle (10m & back, 20m & back, 30m & back =120m = 1 round =12 points per round)
60s max rep wall balls (NTE 20/14#-10′)
60s max cals on Airdyne
Post best RBUx12, dip load, & overall score.
Reminder:Corey’s talking on “It’s More than Just Exercise” tonight at 6:30p. Please feel free to bring your own camp/lawn chair if you do not want to stand or sit on boxes/med balls.