SAVE THE DATE:
December 4th at 11:00am we will be holding an open prep course. This course will be open to any and all members. The 2017 open will be here before you know it and you want to be as prepared as possible.
What we will be reviewing:
• Barbell cycling & movement efficiency
• CrossFit specific gymnastics
• How to master the rower
• Developing the mental edge
• Q&A
• Finish with a workout

There will be members from other gyms coming as well and should be a fun day. If you are interested please come. (but yes as a member of 516 you should be more ready than most anyway)

A)
“The girl next door”
2 Rounds for time:
100 Air squats
15 Muscle ups MRX(30 ring pull ups) M+(30 dips)
10 Hang power cleans RX(185/125) MRX(155/95) M+(95/65)