5/26/16 – Dear CFSE…

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RANT

To my CFSE Family…

I wanted to make sure everyone had a chance to watch this video from me personally.  I felt it easier to convey in a video format than in written text.  Please watch this through and if you have any thoughts or concerns, please email me at sbrauer@escfitness.com

Thank you for being a part of this community!

CrossFit All Levels

For Time

400m Run

30 DB Thrusters

30 Wtd. Abmat Situps

500m Row

30 DB Thrusters

30 Wtd. Abmat Situps

20 Cals Assault Bike

30 DB Thrusters

30 Wtd. Abmat Situps

400m Run

30 DB Thrusters

30 Wtd. Abmat Situps

*22 min cap

Strength Class

A. Deadlift – 4×5.5, rest :20/2:00

*same weight as last time

B. Single Leg Squats to a Box – collect 25 reps per leg

*lower box than last time

C1. Double KB Front Squats @21X2 – 4×5, rest :30

C2. Hip Extensions @21X2 – 4×8-10, rest 1:00

Endurance Class

SKILL

Falling

METCON

5 – 6 x200m Run, rest 1:30