140802 Saturday

CFA Weightlifters, get your shirts! 
$25 to Becca Lee
Men's T-shirts
Wmn's Tanks
Thanks to Jacob and Daniel Ballard! They look awesome!

CFA Weightlifters, get your shirts!  $25 to Becca Lee Men's T-shirts Wmn's Tanks Thanks to Jacob and Daniel Ballard! They look awesome!

CFA Weightlifters, get your shirts!
$25 to Becca Lee
Men’s T-shirts
Wmn’s Tanks
Thanks to Jacob and Daniel Ballard! They look awesome!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility +5-12:
OHS,
Bent over DB Row,
Dip,
KB Windmill.

Strength Development

Thruster (4-3-2-4-3-2. Rest 2 Minutes. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

250m Row

7 Thrusters (@ 70-80% today’s best double NTE 135/95lbs)
Every 10m row counts as 1 rep. Thus 25 possible points on row & 32 possible per round.

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