email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

We will Miss you Smitty & Vanessa!

Friday, July 12th, 2019

Congratulations on retirement Smitty. We wish you and Vanessa the best of luck on you new adventure in Kentucky & the future opening of your new gym! Y’all have been such a huge part of our Droogs community and we can’t thank you enough! Best of luck!

SWOD:

3 SETS:
10x LBBS 5 sec hold in bottom *empty BB
10x Good Morning *empty BB
100ft. Banded Side Steps
50ft. Forward steps- banded
50ft. backward steps- banded

METCON:

RUN 200 M – MODERATE
1OO M – RECOVERY JOG
RUN 400 M – MODERATE
200 M – RECOVERY JOG
600 M – MODERATE
300 M – RECOVERY JOG
RUN 100 M – FAST
REST 2 MIN

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