Wednesday 25Sept13
Dates to Remember:
Sept 28: CrossFit Hershey 3 Year Anniversary/Open House 10-1pm
Oct 19: Lift Up Luke 930-1230pm
Oct 26: Olympic Lifting Seminar with Jon Zajac (time and price TBA)
Nov 2: Mobility Clinic with Paul Erwin, DPT
Nov 8: Barbells for Boobs at CrossFit 717
Dec 7: CrossFit Hershey Christmas Party 6-9pm at ABC in Harrisburg
Fitness
A1. Pull Ups 4×6-8, rest 60 secs
A2. Weighted Step Ups (DB) 4×10 steps, rest 60 secs
B. 4 Rounds:
Run 400m
5 Power Cleans (135/95)
15 Push Ups
Rest 90 secs
C. Hang Knee Rasies 3×6-10
Performance
A1. Weighted Pull Ups 4×4, rest 60 secs
A2. Lunges (front rack) 4×10 tough steps, rest 60 secs
B. 4 Rounds
2 Mins ON x Rest 4 Mins
8 UB Power Cleans (155/105)
12 Burpees
Max Distance Row with remaining time
C. TTB 4×12 UB