5 rounds

4 ohs  155/115

8 hspu’s (deficit)

12 t2b

16 wallballs

40 du’s

*2 min rest between each round, score is total time minus 8 minutes rest.

Cash Out:

200 meter oh barbell carry (same weight as used workout)


1.  CF games started today and they will be streamed live on ESPN3 for the rest of the week.   If anyone is interested in joining us Friday night 7/26 at SMCF we will be watching it LIVE.  Grab a few beers and bring some tasty treats!  Remember the stadium events don’t go on until 8pm PST.  So bring lots of snacks and Guinesses.

2.   South Mountain CrossFit will be hosting an Olympic Lifting and Gymnastics Seminar with Olympic athletes Chad Vaughn and David Durante on Saturday August 24th and Sunday August 25th. 

This seminar is only accepting 20 participants and we will be making the link live to the public on Wednesday July 31st.  After that date we cannot guarantee that you will be able to get a spot for the seminar.

Below is the webpage with information on the seminar and also the link to sign up, please use the code SMCF when you sign up for the discount.  We will also be signing people up at the gym, please just grab Kurt, Kacie or Brad to sign up.