THe last few NLI competitions have sold out in minutes, sometimes under 2 minutes. So everyone should be at a computer ready to sign up if they are wanting to compete in this next series: Next Level Invitational.

CrossFit:

Run: 3-5 x 1000m, rest 3:00, hold efforts within 3-5 seconds

-Start at fire hydrant and run two laps ending at the garage door.

After you are done do 3 sets not for time:

25 air squats
10 pushups

Then do 2-3 sets of overhead squats x 20

-use 30-50% of max

WhipCON:

5 rounds for time of:
500 m Row
15 Kettlebell Swings
10 Box Jumps
Plank Hold
50 ft Bear Crawl

CrossFit Mean Streets
Downtown LA

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