It looks like the parking lot work is done so you can use the lot once again.

Another announcement. James Mallott will be rotating in with Coach Jamie on Fridays to coach the 6:45am class. He’ll be coaching this Friday. James is my training partner, an experienced Level 1 CrossFit Coach and a great CrossFit athlete that I’ve learned a lot from. I’m happy to welcome him to the staff. Come say hello Friday at 6:45am.

Let’s hit some upper body for strength and give our Tuesday leg accessory work a break for this week. High rep bench and ring rows. Pick a bench press weight you can go unbroken with. Go right from bench to ring rows and rest about :90 seconds between rounds.

Part A

3 Rounds

5 Double Push-Up Burpees

10 kipping knee raises (Sub with kipping swings or :10 second hang on bar with shoulders engaged to build strength)

15 Single KB Sumo Deadlift 70/53

:30 second plank

Part B

4 Round Superset

15 Bench Press

15 Ring Rows

Part C

3 Rounds

10 SDHP 95/65

10 Burpees

10 SDHP 95/65

10 Toes To Bar

400 Meter Run

Scaled: 75/55, Reverse Crunches