WOD 170113

 In Crossfit, Education, Health, Kettlebells, Lifestyle, Nutrition, Sport, Strength, W.O.D.

*Best of luck to Katy & Kristen (and Nicole from CF 561) at Wodapalooza this weekend! If you’re in Miami, or just want to go down, look for them in the Intermediate Team division. Kick some ass ladies!!! And let’s go Nikita (competing with a team from CF Squad), crush it! We’re proud of you all, have a TON of fun!!!

1 1/4 FSQ – 4×3@60-70%

Then,

4rds – 3min ON/1min OFF

4 Muscle-ups

6 DB Burpsters

“The man who removes a mountain begins by carrying away small stones.” -Chinese Proverb

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