4/22/14 Referral Contest Reminder

CrossFit Performance
STRENGTH
15 minutes to establish 1RM Front Squat
METCON
EMOM 20 minutes
Even: 5 Front Squats at 55-65% of 1RM
Odd: 5 – 8 burpee box jumps 24/20

RANT

Reminder that the Referral Contest is still going on.  8 referrals = a free year!  Don’t know 8 people? That’s fine, you still receive credit for every referral you send our way that signs up!

CrossFit Performance
STRENGTH
15 minutes to establish 1RM Front Squat
METCON
EMOM 20 minutes
Even: 5 Front Squats at 55-65% of 1RM
Odd: 5 – 8 burpee box jumps  24/20
CrossFit Fundamentals
SKILL
Push Press –> Push Jerk
METCON
“Death by Push Press/Push Jerk and Abmat Situps” 95/65