Rankel

Go Ali!

*Reminder* All weekend classes are canceled due to the Level 1 cert.  CRCF is opening up their classes to Southie CrossFitters at 8am and 9am on Saturday and 9am and 10am (open gym) on Sunday.  CrossFit Yoga will be held this Thursday night at 730 and next Tuesday at 730pm.

Skill/Mobility

Turkish Get ups

Goblet Squats

Thoracic extension with a kettlebuddy

WOD

“Rankel”

20 Minute AMRAP
6 Deadlifts (225,135)
7 Burpee Pull Ups
10 Swings (2/1.5)
Run 200m/Row 250

L2 (185/115; Burpee to pullup bar touch; 1.5/1)
L1 (135/95; Burpee to pull up bar touch; 1/.5)