Friday – 102414

curtain throw back

Throw back to the very first Iron Curtain! Britt took first place and is hoping for a good result this weekend as well. REMEMBER, no class Saturday! Come out to CrossFit Evolution in Longwood to see one of the best local competitions around and cheer on several eX Men competing this weekend.

Warm-up
3 rounds not for time:
200 meter run
10 Russian KB swings
5 Single arm KB push press
1 minute self selected squat mobility

Workout of the Day
8 minute ladder:
2 Deadlifts (315/223)
1 Handstand push-up
2 Deadlifts
2 Handstand push-ups
2 Deadlifts
3 Handstand push-ups. . .
Rest 5 minutes
then
8 minute ladder:
Row 10/8 calories
3 Wall-balls (20/14)
Row 10/8 calories
6 Wall-balls
Row 10/8 calories
9 Wall-balls. . .

Post your scores to the Whiteboard.

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