Props to those of you who showed up for the surprise wod. It was a 5K row. Unfortunately, if I posted this the night before, many of you would have cherry picked. As CrossFitters, this is a workout that is a benchmark workout and should be tackled on a regular basis. It’s the unknown and unknowable. I think I’d like to do more surprise workouts like this in the future to keep everyone on their toes. Why miss an awesome workout just because you don’t know what’s in store the next day?? You all had great times. Great job!!

So it’s going to be really hot today. I’m hearing 97 degrees. With that said, dress appropriately and hydrate!!

CrossFit WOD:

amrap 18 min:

200 meter run

10 burpees

30 double unders


1.back squat: 10 sets x 3 reps at 80%

2.front squat: 3 sets x 3 reps at 80%

3. romanian deadlifts: 3 sets x 5 reps….start light and work up gradually.  load the hamstrings and keep the back tight, bar close

4. sit-ups x 100