Don't Forget: 

The gym is closed tomorrow for the CrossFit Rowing Trainer Course. That means no 9am class & no open gym at 10am. You can meet Coach Harbor at Piedmont Park at 9am for a bootcamp-style workout. 



A. Every 2 minutes for 12 minutes: 
8 hollow/arch kips only
6 kipping toes-to-bar (or hanging knee raises)
4 chest-to-bar pull-ups (or negatives)

B. 4 rounds for time of: 
3 rope climbs  (scale: 3 rope stand-ups & descents)
15 calorie row
21 hand-release push-ups
(18 minute cap)

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