THURSDAY 090816

AaronCrossFit

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THURSDAY 090816
There are only THREE spots left for the Paleo Food Prep Workshop on Sept. 13th. Most of the menu items are new — the price is the same. $250 for 12 meals that feed 5 to 6 people. Sign up on the whiteboard in class or send an email to CFLWRevents@gmail.com.

SWOD

Front Squat (5@50%; 3@75%; 1@85%; 1@90%; 1@95+%)


WOD
FIT: Metcon (2 Rounds for time)
2 sets for time:
– 500m row
– 30 pushups
– 20 toes to bar
Rest 4min between sets.
Rx: Metcon (2 Rounds for time)
2 sets for time:
– 500m row
– 30 ring dips
– 20 toes to bar
Rest 4min between sets.