Saturday & Sunday September 26th and 27th
Warmup: 10 minutes of
300 meter row
3 Burpees
5 Box Jumps
7 Frog Hops
9 Banded Pull a-parts
++++++++++++++++++++++++++
7 Rounds for Time: ~ 11 min CAP
11 Back Squats 185/115#
10 Jerks 135/85#
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Sunday
Amnesty - pick a workout you may have missed or work on a skill
*Remember Sunday Group Run at 7 am leaving from Elm City CrossFit ~ Everyone welcome!