Wednesday 19September2012


1.  Sign up for Beer and Brats.  Don’t sign up, don’t come.

2.  Next Competition: Saturday, October 27th 9am at CrossFit Lancaster.  There will be Rx’d and Scaled Divisions.  This will be a partner Competition.  2 Guys or 2 Girls.  Find a partner if you’re interested.


Back Squat 3 x 5 (10lb increase from 04September2012)


4 Rounds:

40ft KB Overhead Walking Lunge, Right Arm (1.5/1)

30 Ab Mats

40ft KB Overhead Walking Lunge, Left Arm (1.5/1)

Run 200m


*CF Competitors will complete 15 Toe-to-Bars instead of Ab Mats



75 Acco Drive Suite 6-7
York, PA 17402

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