Make Up Day – Aug 25, 2016

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

1. Shoulder Press 3-3-3-3-3 then 5×6 DB bench press
2. AMRAP in 15 minutes of: 50 single unders, 10 goblet squats (70/53#), 1 rope climb
3. Complete 5 rounds for time of 3 deadlifts (70%), 5 clapping push ups, 100m sprint
4. Complete for time 500m row, 21-15-9 reps for time of thrusters (135/85#), toes to bar
5. Run 1 mile then Back Squat 1-1-1-1-1-1
6. EMOM for 20 minutes of: 10 pull ups, 5 zercher deadlifts (30%), 20 tuck ups, 10 RKBS (106/70#)

Schedule Notes:  There is no CFE tomorrow.  The change is noted in Wellness Living.

Event Notes:  Erin, Dave and Ryan are all heading up to CrossFit Fidelity in Boyertown this Saturday for the “Shatter the Stigma of Addiction Benefit WOD”.  Anyone interested in doing the WOD or just hanging out and cheering can find more details HERE.

Community Notes: Happy Birthday Rob!