Today is officially CrossFit Winter Park’s 5 year anniversary. We opened our doors on October 5th, 2013 and it’s been such an amazing ride. Please join us tomorrow, Saturday Oct. 6th to celebrate with one big workout followed by food and drinks. Find out more details by following the Facebook event page here: 5 Year Party/Workout

Warm-up:
200m Run then 3rds of:
6 Single Arm Dumbbell Overhead Walking Lunges
5 Ring Pull-ups

Strength:
1a) Tempo Bench Press @32X1 3×3
1b) Strict Weighted Pull-up 3×4

Workout of the Day
EMOM x 16
1- Ring Muscle-up x 1-3 reps or Rope Climb x 1-3 reps or Ring Dips x 8-10 reps
2- Dumbbell Thruster x 10 reps
3- Bike 15/10 Cal
4- Rest