REMINDER  Lift Up Autism is this weekend at Ballast. Come out to support a great cause, enjoy some delicious BBQ, and cold beers. We will be running a kids heat at 12pm. Bring family and friends!  To sign up and more details, please visit the link below. Hope to see you guys there.   https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

REMINDER

Lift Up Autism is this weekend at Ballast. Come out to support a great cause, enjoy some delicious BBQ, and cold beers. We will be running a kids heat at 12pm. Bring family and friends!

To sign up and more details, please visit the link below. Hope to see you guys there.

https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

Coaches Warm Up

 

1. Strict Pull Up

2 rounds

1-2-3-4-5-4-3-2-1

rest 90"

 

*may add weight

*all sets must be unbroken

 

2. Conditioning

150 double unders

30" rest

100ft handstand walk

rest 30"

50 wall balls 24/20

rest 30"

25 HSPU's