RESPECT IS EARNED

RESPECT IS EARNED

Reminders/Updates:

* Sign ups for the 2014 CrossFit Open are open.  IF you are interested in signing up for the 2014 crossFit Open, go to Crossfit.com click the CrossFit Open link and make sure you sign up for team South Mountain!

Strength:

Back Squat

Conditioning:

2 rounds for time

500 meter row

25 burpees

25 med ball cleans 20/14

25 kbs 70/55

*17 minute time cap

*For every rep not completed during the  17 minute cap it will result in that amount of wall climbs after the workout.  LETS GET THOSE ENGINES UP SMCF !