mukundaripped Mukunda making the 45# bumper plates look amazing.


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Jovan breathing exercises.

2. “Nantucket Sleigh Ride”

In teams of two,

  • Row 5k
  • 200m Farmer's Carry

While Athlete A rows, Athlete B does Farmer’s carries for 200m. Upon her return, athletes switch places.

 Score is total distance of carry.

LIII: carries @ 2 x 53lbs/35lbs

LII: carries as @ 2 x 44lbs/25lbs

LI: as appropriate

Have fun!


  • 9.00 a.m. Free CrossFit Defense Seminar
  • 10.00 a.m. Team WOD
  • 11.15 a.m. Mobility Class