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4 rounds:
5 overhead squats
then, 2min to complete:
20 cal rowing
max rep wallball (20/14)
rest 2min

March 2016

Shout-out to Ian for showing a quality overhead lockout position. Even Matt is in awe.

Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.  

Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout-out Friday!

What exactly is a shout-out?  See below.

shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey.

Here are a few of my own:
“I’d like to give a shout-out to Stacey Root for completing the Open as a brand new athlete to CrossFit!”
“I’d like to give a shout-out to Jenn for her first ever handstand pushups!”
“I’d like to give a shout-out to Gus for going after the heavy deadlifts in 16.4!”
“I’d like to give a shout-out to Kreighton for attacking 16.5 Rx and finishing!”

Post your shout-outs to comments.