Friday, September 15th

CrossFit and Motorcycle Racing: Every Millisecond Counts -CrossFit

Fitness May Lower Breast Cancer Risk- NY Times

Performance is in red, Competition is in blue, Links are in green

A) On the minute, for 9 minutes:
Minute 1: 8-10  Split Squats – right 
Minute 2: 8-10 Split Squats  – left 
Minute 3: 10 Abmat Situps

B) 3 sets of:
Front Squat x 10 reps at 60%
rest 2 minutes

C) For Time
Row 2000 meters
Take this at about 85% effort today

A) On the minute, for 9 minutes:
Minute 1: 8-10 Goblet Split Squats – right 
Minute 2: 8-10 Goblet Split Squats  – left 
Minute 3: 10 Weighted Abmat Situps

Load the split squat with a 53/35 lb Kettlebell at the heaviest in a goblet hold

B) 5 sets of:
Front Squat x 10 reps at 60%
rest 2-3 minutes 

C) 8 minute AMRAP 
25 ft Dumbell Front Rack Walking Lunge 50/35
8 Dumbell Power Cleans 50/35

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531