08.31.2015

ANNOUNCEMENTS:
-Tomorrow Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit Night and perform a Demo WOD at the Fisher Cats game. The demo will start at 6pm sharp and we will plan on meeting at the stadium at 5:30pm.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
5 x Medicine Ball Cleans (20/14)
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 1-1-1 (95% of 1RM)

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“Annabelle”
Complete for time
5-4-3-2-1 x Hang Clean & Jerk (135/95)
35-30-25-20-15 x Sit-ups
50-40-30-20-10 x Double unders

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