WOD
Working with a partner:
5:00 to build to a heavy hang squat clean
5:00 to build to a heavy double front squat
5:00 to build to a heavy triple bench press

Then,

Complete as many rounds as possible in 7:00 of:
10 Dumbbell strict presses
10 Dumbbell reverse lunges
10 Dumbbell Romanian deadlifts (M: 45 lbs, W: 35 lbs)

Posted on CFNE on 22 August 2016 (modified due to equipment)

CF LITE
“DVB”
Complete the following for time:
1 Mile run with a medicine ball (M: 20 lbs. W: 14 lbs)
Then, 8 rounds of:
10 Wall balls (M: 20 lbs. W: 14 lbs)
1 Rope climb
800 Meter run with a medicine ball (M: 20 lbs. W: 14 lbs)
Then, 4 rounds of:
10 Wall balls (M: 20 lbs. W: 14 lbs)
1 Rope climb
400 Meter run with a medicine ball (M: 20 lbs. W: 14 lbs)
Then, 2 rounds of:
10 Wall balls (M: 20 lbs. W: 14 lbs)
1 Rope climb

Posted on CF Main Site on 26 August 2016

Free Community Workout
Saturday, September 3rd, 2016

Join us for a Free Community Workout this Saturday at 8:00am. Bring family, friends and/or coworkers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already. Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month. (Regular Price $100)