Friday September 14, 2012

Remember to bring your long socks today for the rope climbs!
Also, this Saturday, some of our ladies are competing at Crossfit Eminence in Thorton, and some of our guys are competing at Crossfit Castle Rock.  Come cheer everyone on!

Strength: 3×5 Front Squats @ 70% (3 second holds on 1^st and 5^th reps)

WOD
15 minute AMRAP
Row 250m
12 Toes 2 Bar
12 Box Jumps (24/20)
2 Rope Climbs (18ft ascent)

Core Work:
2 Rounds
15 GHD Situps
Rest 2 minutes