Every Minute On The Minute (EMOM)
2 Repetition Squat Clean


4 Rounds of 400 Meter Sprint

Note: Use a weight on the squat cleans that you can clean a maximum of 5 times. Keep the same weight for all ten rounds. On the 400 meter sprints, at the end of each sprint allot yourself exactly 60 seconds rest. Run a heroic effort on your first round and then fight to remain within 30 seconds of this split time on all consecutive rounds.

The epic Battle Of The Badges “Team Murph” dummy carry


Please note Greg Amundson will be in Arizona today teaching the CrossFit Law Enforcement Seminar. There will be no Krav Maga class tonight.


“Do what you feel in your heart to be right–for you’ll be criticized anyway.” —Eleanor Roosevelt