Announcements
Mallard CrossFit will be open for the 4th of July from 8am to 10am for an OPEN GYM. There will be a workout on the whiteboard and Heather will be coaching for the Holiday Open Gym.
Mallard Crossfit – CrossFit
“Better than Yesterday”
Walking helps tame a sweet tooth.
Deadlift (Every :75×6: -3 deadlift )
(build from 70% for first 3, same weight for last 3)
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP:
500m row
20 WB (20/14)
20 Sit-ups
