Something to think about…

Wod - 21-18-15-12-9-6-3-1 R-KBS @ 24/16 200m Row *Do Not Drop The KB!!!

Wod - For Time Buy In - 400m Run 5 Rounds 15 Front Squats @ 45/33 10 Pull Ups 5 Burpees Buy Out - 400m Run *Do Not Drop Empty Barbells!!

Reminder- We are hosting a CrossFit Level 1 Course on August 28-29, 2021 in West Palm Beach, Fl. Sign up at crossfit.com/certificate-courses • @crossfittraining #crossfit #crossfittraining #crossfitcourses

Wod - For Time 3 Rounds 45 Dubs 30 DB Hang Snatches* @ 50/35 15 Deadlifts @ 185/133 200m Run *Switch Arms Every 5 Reps

Happy Birthday Adis!! *Reminder - Reserve Your Spot For Class Before You Get To Class. Complex - 5min. EMOM 3 Deadlifts 6 Hang Power Cleans 9 Push Press/Jerks Rest - Wod - 15min. AMRAP 6 C2B Pull Ups 9 Deadlifts @ 185/133 Tri. Run

*Reminder - Reserve Your Spot For Class Before You Get To Class. Wod - 15min. AMRAP Buy In - Patriot Run Even Ladder - 2-4-6-8-etc.. Push Ups Burpees Prisoner Squats Finisher - Tabata Abs x 4 Rounds Sit Ups Flutter Kicks Hollow Rock Holds Mtn. Climbers Plank Holds

Memorial Wod - Cannon For Time - 5 Rounds 200m Run 8 Deadlifts @ 95/65 9 Hang Power Cleans @ “ “ 20 Air Squats *5 Burpees After Each Movement, including run. Dedicated to Cannon Hinnant, 5yrs old, of Wilson NC, who was shot and killed on August 9th, 2020 by his neighbor.

Wod - For Time 2 Rounds 2000m Row 100 BF Sit Ups 200m Run *Note - Row Mods. 1mile Run 1600m Ski 120 Cal. Bike