Many thanks to everyone that came out for the Nutrition Talk! 

The game is on today. If you’re in, pay the pot and get your My Fitness Pal created to track your food. Invites to join our group will be sent out tomorrow. 

Warmup
Jump Rope 3 Minutes

Skill
20-25 minutes
Levels 3/4
20 Muscle-ups*
50 Toes to Bar
75 Step-ups R/L

L3 – kneeling or band assisted muscle ups
*sub 3 pull-ups and 3 dips for every muscle up

Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L

Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L

Conditioning
CrossFit Open WOD 13.2

10 Minutes AMRAP

Levels 3/4
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps

L4 – 115/75
L3 – 95/55

Levels 0-2
5 Double Kettlebell Shoulder to Overhead 
10 Swings
15 Box Jumps