30.5.19

EID HOURS at CrossFit Alioth
Please take note of the following schedule updates for Eid:

Strength/Skill
15 Minute FLOW
8 Bench press @ 60-70%
100ft Dual KB front rack walk
2 Rope climbs (The first rep can be legless or short rope if possible)

MetCon
For Time: 
80 Burpee box jumps overs 
Run 400m wtd. (20/14# ball)