ROW 500m Time Trial
1 Rep Max
AMRAP 7 Min
5 Burpee Box Jumps 24/20
10 KBS 1.5/1
A special thanks, and huge shout out to Richard Johnson!!! Rich is from Gale Force CrossFit, and he gave us the gift of a PR Bell! Now every time you bust out a PR (personal record - for some of our newest members). You can ring the bell - it is loud...everyone in all of the Upper Cape will know you just crushed it!
RIch just finished 104th in the World for Men 45-49 in the CrossFit Open!
Thanks again Rich and we look forward to you visiting, banging out a workout, and ringing this bell!