Friday!!

Hey its Friday and we have a couple announcements we want to make. First: We are starting a 30 day Paleo Challenge on the 15th of May. Yes that is next Thursday. More details to come.....

Second, On May 23rd CrossFit Tri-Cities is hosting the 7th annual Murph For Miller in Saint Charles. We will also be doing "Murph" on the Friday before and open Saturday morning to do it as well. Donations will be accepted and sent to Homeless Veterans of Wheaton.  There will be more details about this as well.

MAX EFFORT

Shoulder 5,3,1+

WOD

Row 500m

2 rounds of:

30 Power Snatch 95/65lb

30 Box Jumps 30/24"

30 Toes to bar

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