September 4, 2014 Thursday

 

ANNOUNCEMENT:  Saturday at 11am we are hosting Charles Healy, a CrossFit Level 1 Seminar Intern.  He will be going over deadlifts, Sumo Deadlift High Pull, and Med Ball Cleans for our Back to Basics clinic. 

Charles is preparing for his final internship seminar coming up soon and he needs practice teaching these basics. He is an excellent coach and we are lucky to host someone who is this close to being on CrossFit's seminar staff.

 

Skill/Strength:

Weighted Walking Lunges

4 Lengths (95/65) *Challenge (135/95)

Seated Box Jumps (24/20) *Challenge (30/24)

MetCon:

3 RFT

20 Pull-ups

15 KBS (53/35) *Challenge (70/53)

400M Run

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