Happy Birthday Richie!

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Today is Richie’s birthday and he has requested some CrossFit and workout classics. For those that don’t know Richie, he comes in the evenings, generally to the 4:30 class, loves the Yellow Jackets and when he’s not busy busting his hump in the gym he’s a full time husband and dad to two little girls. Richie has been a pleasure to have around the box and it’s been awesome to watch him progress through the years as a CrossFitter and competitor as well. I hope you have a good day bud! Here you go…

SWOD: Bench Press (5×5 @ 75%)
WOD: “Fight Gone Bad”
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20″  (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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