September 27, 2014 admin


1. 5×5 Front Squat @ 75-85%

2. In teams of 2:

2mins / 2mins x3:
10 Ring Rows
5 T2B
*Partner rides bike while other works on AMRAP.

2mins / 2mins x3:
5 Box Jumps 
*Partner rows while other works on AMRAP.

Competitor’s Program

1. EMOMx10: 2 Deadlifts @ 105% of 1RM Clean

2. 7 Rounds:

On the 3mins:
Run 400m
12 T2B

Notes:  Record time for each round.


ANNOUNCEMENT:  Lole Rochester is sponsoring a FREE Yoga class at CFR on Sunday, September 28th at 10:30am.  For details CLICK HERE and to register for the class CLICK HERE. Space is limited to 30 participants – be sure to register at the previous link, not on ZenPlanner.

“If you change the way you look at things, the things you look at change.” – Wayne Dyer

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