The CrossFit Open 16.5 live announcement goes down tonight! Two of 6 am’s finest will face off in a BBF battle. These two are about as evenly matched as it gets. It should make for an exciting night. Eternal Labs will be in the house tonight fueling their workout. See you then!

BBQ on Saturday! The meat drops into the marinade tomorrow morning. So, preheat your ovens and fill the coolers with ice. Bring side dishes and drinks for sharing. Don’t forget to include some treats for the tots. Friends, family and four legged creatures are welcome! 

Warmup
Dynamic Athletic Movement

3 Sets
5 Pull-ups
10 Goblet Squats
5 Down dog Push-ups
10 Kettlebell Swings

Lift
Levels 2-4

5 – 3 – 1+
Bench Press (80-85-90%)

5 – 3 – 1+
Deadlift (80-85-90%)

Levels 0/1

5 x 8
Kettlebell Floor Press

5 x 5
Double Kettlebell Deadlift

Conditioning
5x NFT

4x Tire Flip
15 Yd Sprint
30 Yd Shuttle Sled Push