A) weighted step ups 5-3-2-1-1-1 each leg

B) “Helen”
400 m run
21 kb swing 1.5/1 pood
12 pullups

C) 100 4 count flutter kicks


Thanks to Colby and Trina for repping CrossFit ION this weekend! You guys did awesome! Also thanks to everyone who came out and supported these guys. It means a lot to me and to Colby and Trina.