***Our long time member Denise MacInnes will be leaving our little CrossFit community after this week for her next adventure in Florida! She has been a staple in our evening classes with her positive attitude, smile, and 100% effort she put into every workout. We will miss her greatly and wish her all the best in the sunshine down south!***

“Jump Ship”

3 Rounds for time:

400m Run

500m Row

60 Double Unders

10 Clean and Jerks, starting weight 135/95, guys add 20#, girls add 10# each round.

Guys #: 135/155/175

Girls #: 95/105/115

*21 min time cap