3/9/16 – 3rd FNL is Coming!

RANT

Our third of five Friday Night Lights is this week!  Sponsored by Unknown Brewery this Friday.  Please sign up on the sheet on the front desk to let us know you are planning to participate.

Also – if you have left anything at the gym lately please claim it and take it home!  We’re getting ready to do a purge of our lost and found items.  Thanks!

CrossFit Performance

15 min AMRAP

200m Run

30 Wall Ball (20/14)

Rest 7:00

15 min AMRAP

200m Run

30 Slam Ball (30/20)

*score total reps completed per AMRAP
*200m run = 20 reps
*choose a load that will allow you to move sustainably at 85% effort.

CrossFit Fundamentals

A. Deadlift Review

B. Deadlift @21X1 – 3×10

METCON

For Time

21-15-9-15-21

Deadlift

Box Jumps

Jumping Pullup/Ring Row @21X2

Olympic Weightlifting

A. Snatch + Hang Snatch + OHS, 4×1+1+3

start at 70% of 1RM

B. Dead Hang Clean + Hang Power Clean, 4×1+1

C. Snatch Grip RDL 3.2.1.3.2.1

Rest as needed

increase across

D. GHD SitUp, 3×10, rest :90