09/22/17

21
Sep

09/22/17

Core Friday

**Reminder: Gym will be closed this weekend for a Crossfit Level 1 cert. Join us at 8:30 a.m. for a 5k run down the riverwalk. We are meeting at La Gloria for a warmup.

Lift
15 mins to find a heavy thruster (from rack)

Metcon
Fitness & Life
10 min AMRAP
20 Thrusters (135/95)(95/65)
20 Burpees over the bar
20 Pull-ups (banded pull-ups or jumping pull-ups)

Rest 2 mins

10 min AMRAP
20 Thrusters (95/65)(75/55)
20 Burpees over the bar
20 Pull-ups (banded pull-ups or jumping pull-ups)

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