KHOUR, 21JUL18

20
Jul

KHOUR, 21JUL18

Announcements

The Movement Vault/Mobility Class is on 7/26 at 7:30pm with Grayson Wickham. We will work through the whole body, but primarily focus on the shoulders. Cost is $20. Please RSVP through the Facebook link – https://www.facebook.com/events/1679852735446822/
Hope to see you all there!
Heads up! We are meeting at Girl’s Gate for the endurance workout on Sunday at 10:30am. Girl’s Gate is at 5th Ave/102nd St. See you there!

CrossFit Metropolis – WOD

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Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.