Thursday, April 19, 2012.

-row 1200M for time
rest 3 minutes
-AMRAP in 5 minutes of: Muscle Ups
posting time and muscle ups completed to comments/WB/journals.

NEA Competitors: MU’s
NEA Big Dawgs: Pullups x 3, Dips x 3 or MU’s
NEA Pack: Assisted Transition MU’s on band or jumping  (2 for 1)

Core: 50 weighted situps w/ 25#/ 10# Plate.

The Future of No Excuses CrossFit! 

Future of CrossFit

Personal Challenge for the Day:  Who can you find to do something for today?  Who do you know that has need that you could possibly provide for?  Get out in the community and do for something for someone! It could be something as simple as a smile, compliment, or a pat on the back. 🙂