Crossfit for a Cause: September 28th, 12pm at CFH
Barbell Club starts TONIGHT! 7pm at CFHE


Strength


Front Squats
 4/4/3/3/2/2 
(build up in load and get to 95% of your 2RM) 


Metcon


4 Rounds
Min 1: Max Front Squats 
Min 2: 18/15 Cal Row
Min 3: :30 low plank

Fitness: 75/55
Performance: 95/65
Open :115/75

Athletes: Our focus today is Front Squats. We are in the 6th week of our cycle. For the workout pick a load that you can do :45 seconds of unbroken front squats. 


DRIVE


10 Ski Cals 
10 DB Burpees 
10 min AMRAP 

2 minutes Max Plank Hold 

10 C2 Bike Cals 
10 DB Thrusters 
10 min AMRAP