Sat. 8/31/13

Sat. 8/31/13

Today is a fundraiser. Any donation is appreciated.
A friend, fellow crossfitter, and box owner was killed earlier this month.
He leaves behind a wife and two young children, a son and daughter.
All proceeds will be donated on behalf of the
iQ family. Your support, again, is greatly appreciated.

Rich’s signature move – The Millsap
1 power clean
1 Burpee over the bar
1 thruster
1 Burpee over the bar
1 back squat

The Wod
“Millsap”
100m Run (Island Run)
8xMillsap (135/95)
15 Hand Release Push Ups
30 Butterfly Sit Ups
100m
5xMillsap
15 HRPU
30 BSU
100m
3xMillsap
15 HRPU
30 BSU