a Big Thank You to everyone who came over from CrossFit Quad Cities to help clean up Washington IL this past Saturday. You all made a great difference that day at all the homes we help clear. It was a blessing to have all these great people come give their Saturday to helping others. We look forward to seeing you all again! Olyimpic Lifting Meet anyone?!!

1) Back Squat:
Take 15-20 min to find a new 3RM

2) “Jackie”

for time:
1000 m Row.
50 Thrusters(45/35)
30 Pullups

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