Last chance to pre-order your Yellowbelly for Friday night!

5 rounds:
5 weighted strict pull-ups
1min max-effort slamballs
1min max-effort abmat situps
Rest 2min

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Handstand pushups debuted in the 2015 CrossFit Open.

It’s week 3 of our 5 week journey through the CrossFit Open.  Tonight we’ll learn what’s in store for us in 16.3.  Come by the shop at 6pm for the announcement.  Here are the highlights for this Friday night at Roots.

Sponsors
Kill Cliff is supplying the prizes for this week.  If you’ve never tried any of their recovery drinks, you should!  They’re tasty and they have a cold-brew coffee option that can be helpful in a drowsy-pinch.

Food
Yellowbelly is back again and who doesn’t like gluten-free fried chicken?!  This week is different in that you have to pre-order your food if you want any by the end of the day Thursday.  Use the link at the top of the blog!

Warmup Coach
Kirk will be taking care to make sure you are each warmed-up properly and ready to go when your heat is announced.  You’ll want to find him as soon as you arrive, ideally 15-20 minutes before your heat begins.

Makeup
Different than years past, we are not holding an official makeup on Sundays.  Our official Open Makeup is on Mondays at 6:30am and 11:30am.  If you come to Open Shop on Sunday you’ll need to video your performance and submit it to the CrossFit Games site following the video submission guidelines they establish for that particular workout.  Scorecards submitted from Sunday’s Open Shop cannot be validated.