Run and Squat/Squat,Knee,Press

6:30
4 RFT
400 m run
50 Squats
_______________
7:30
For Time
21-15-9
DB Squat
K2E
DB Push Press
w/ 200m run after each round

Dirty Thirty

For Time
30 box jumps
30 Sit-ups
30 burpees
30 Lunges
30 DB swings
30 Push Press
30 Supermans
30 thrusters
30 jumping pull-ups
_______________________

Cathy Essley- 13?
Jerry Malcolm- 19:15
Jeannie Hanna- 16:00 (JeannieW@magnaok.com)
Codi Winters- 14:03
Steven Lacy- 17:39 : )
Barbie Lacy- 16:41 : (
Lori Kanitz- 16:32

Crossfit Volleyball
Mary Arndt- 10:46
Bailey Brook-10:52
Emily Dailey- 11:10
Diana Hassink- 10:59
Cat Roth- blank
Aubrey Roth- blank