Monday WOD – 080513

Chris

Chris honoring the 31 Heroes.

August On-Ramp!
It’s not too late to sign up! Starts tonight at 6:30pm! This program will introduce you to CrossFit and how to move safely and functionally. $110 for the 4 weeks! 3 classes per week, Mon, Tues, Thur at 6:30pm!

Go here and Click “Register” to sign-up! https://whaling-city-crossfit.theboxhq.com/events/wccfs-august-on-ramp-program

WORKOUT OF THE DAY
3 rounds for time of:

12 Burpee Over-the-Box Jumps 30/24″
9 Muscle-Ups
7 Deadlifts 315/225#