Monday, September 17

There is a little change up in the strength starting this week. There may be two options on the squat days. This is for those of you in the Olympic Lifting class. You are already squatting twice a week in that class and I don't want your CrossFit work to interfere with your progress in that program. You just entered a strength phase in your squats, so if you are in that class you will do the alternate strength listed below. If you miss a day of squats in the Oly class, you can make it up here if the days line up for you. Please let us know if you have questions about this. Workout for Monday, September 17 Warmup Run 400/2 min. Jump Rope 3 Rounds 10 Pushups 10 Situps 10 Ring Rows 10 Squats

Strength Back Squat 10@60% 8@70% 6@75% 4@80% Or Pullups 5 Sets 70% Max Reps

WOD 10 Minute AMRAP 30 Double Unders 15 Power Snatch (75/55)

(compare to 02/06/12)