Tuesday July 7 – Skills and Drills WOD

6:30 AM and 7:00 PM Skills and Drills WOD below.  

Happy to welcome a new member Mike to the CF Metropolis Club!  Mike previously trained at a CrossFit affiliate in Florida, and has recently moved back to NY.  Thanks for coming out this morning, and nice effort.  You’ll get that intensity back in no time!

For time:
400m Run
3 rounds of
40 Air Squats
20 Hanging Knees to Elbows
400m Run

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