Friday – 141024

HOA6

This weekend, Springfield, Missouri will host the Sixth Annual Heart of America CrossFit Competition. You can check out the workouts and schedule of events HERE.

Neil Jones, Adam Erickson, Garth Sherman, Courtney Erickson, Nikki Cox and Cori Clark will be competing for CrossFit 314 against 700+ athletes. This is no rinky-dink local throwdown – it’s the Big Leagues.

Wish them well and follow them live on the Leaderboard HERE.

Team, may your range of motion be incontestable and your attitudes be unstoppable. Give it hell.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Strength

Deadlift
5-5-5+
90%(65-75-85)

WOD

5-4-3-2-1

Deadlift (365/255)
Handstand Walk (Line)

*Scale Handstand Walk to 2x Bear Crawl.

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