Make Up Day – Jun 23, 2016

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

1. Partner Interval 14 rounds for time of: 10 DB snatches (75/55#), 10 yd bear sliders, 10 box jumps, 10 yd bear sliders
2. Front Squat 5-5-5-5-5 then 3×5 stone squats
3. AMRAP in 10 minutes of: 6 burpees w/ vertical jump, 6 deadlifts (AHAP), 50 yd DB farmer carries
4. Complete 3 rounds for time of 35 double unders, 25 thrusters (95/65#), 15 pull ups
5. Complete 2 rounds for time of 15 power cleans (205/125#), 800m run
6. Sumo Deadlift 5-5-5-5-5 then bent over barbell row (30% 5RM)

CFE Notes:  The CFE summer schedule has started and class will be held at 7:00 am tomorrow.  The change is reflected in Wellness Living.

Schedule Notes:  Dr. Jon Herting will be holding hours at ICA on July 2.  Jon is a physical therapist as well as a certified Olympic lifting and CrossFit coach.  Contact his office at 484-800-8186 to set up an appointment.