Be sure to reserve classes. Click on this link from your smartphone to download the app if you don’t have it yet: ballstoncrossfit.zenplanner.com
Dr. Doug Gold from Full Motion Life and Sport will be treating athletes for free from 5-6pm.
Reminder – free nutrition seminar Tuesday 6:30pm (there won’t be a 6:30pm WOD).  https://ballstoncrossfit.com/tuesday-may-13-630pm-nutrition-seminar/
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3 sets of max rep pull-ups
*Record the first set and total reps.
**Kipping pull-up technique and practice if athlete doesn’t have a kipping pull-up.
Fitness:
4 rounds for time:

• Run 800m
• 25 kettlebell swings, 24/16

Performance:
4 rounds for time:

• Run 800m
• 25 kettlebell swings, 32/24