A Great Day to Run!

How many of you can say you'd do a CrossFit workout after working a 24 hour shift? Larry can!

Today's WOD:

5K

Warm-up:

1. Samson Stretch
2. Overhead Squat
3. Sit-up
4. Back Extension
5. Pull-up
6. Muscle-up/Ring Dip

3 Rounds of 10-15 Reps.

Morning Crew Results:

Sal 31:33 Scaled

David 28:39

Meagan 30:20 Scaled

Suzanne 30:40

Larry 27:38 Scaled

John 25:27

Afternoon Crew Results:

Ian 29:01

Jose 27:21

Tyler 27:33

Shaun 26:35

Christon 24:20

Shannon 29:34

Catherine 30:35

JT 23:26

Liz 33:20

Daniel 13:15 Scaled.