6.8.24 Workout of the Day

Manny

BeachBum Practice
This Sunday will be our last Sunday practice, 7:30-8:30 AM, Coligny Beach.

Barbell & Interval
CrossFit Service Cup WOD 3 “Kelly Brown”
5 RFT
  440 m row or run
10 BJ (30/24)
10 DL (275/185)
  10 WB (20/14)

[If want to grab a partner, row/run together & double the reps.]

  -The CrossFit Service Open celebrates those who selflessly serve their communities each day, showcasing how these individuals use fitness to succeed on the job. This workout is dedicated to CrossFit Kids Seminar Staff Flowmaster Kelly Brown, who passed away on Sept. 15, 2020, after a courageous five-year battle with ovarian cancer. She was 44.-