Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “Kelly” 5 rounds for time of 400m run, 30 box jumps (24/20″), 30 wallballs (20/14# to 10/9′)
- Hang Snatch 1-1-1-1-1-1 then 5×10 hang snatch high pulls
- Complete a round every 2 minutes for 6 rounds: 4 deadlifts (315/205# NTE 80%), 8 lateral ball slams, 16 double unders
- Run 5k
- Complete 3 rounds for time of 10 muscle ups, 20 burpees, 10 cleans (155/105#)
- Bench Press 8×3 (80%) then 30-20-10 reps of floor presses and floor wipers
CFE Notes: Join Coach Kehl at 4:30 for CrossFit Endurance! Make sure to sign up in MindBody if you plan to attend.
Swim Notes: Make sure to sign up for the swim WOD this Sunday at Radnor high school if you plan to attend!
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CFE @ 4:30 – Black Out!
WOD Hints: bring a jump rope and running shoes.
I am planning on running the 5K tonight… Who’s in?!?
What time you starting?
CFE!
100 Double Unders
50 Squats
1 Mile Run
50 Squats
1 Mile Run
50 Squats
100 Double Unders
*12 burpee bonus at the end
Mike C. 28:08 Rx
Vanessa 33:03 (25du)
Austin 24:57 Rx
Rach 26:13 Rx
Jeannette 32:10 (25du)
Lombardi 26:52 (75du, 100du)
Brooks 30:08 (row)
Sigal 33:55 Rx
Great job team!