Ryan finishing hard on his last 400!

Tuesday’s WOD

Strength/Skill

Push Jerks 5×3

Pick a weight and complete 5 sets of 3 reps at that weight, focusing on technique.

Met-Con

For time:

• 500 m row
• 50 double unders
• 50 sit-ups
• 400 m row
• 40 DUs
• 40 SUs
• ….descending down to 100 m and 10 of each.

If you missed yesterday’s post, please read it. It explains a few of the changes we’ve made to our programming.

Big congratulations to Jered and Ben for kicking butt in the Oregon CrossFit Games. Ben got 1st, Jered 11th. For the final standings, CLICK HERE.

There’s only 4 days left until the deadline for the CF Dashboard registration. Please open the CF Dashboard email, follow the link, and register your account!

We have a list of everyone who is still unregistered. If you’re on our list, you will owe us burpees until you register! If you show up for a WOD and still haven’t registered, we’ll make everyone do burpees until you register! Register on CF Dashboard! Don’t make friends do burpees!

Diane

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