9/13/2018

12
Sep

9/13/2018

**Reminder– ACCF Weekend schedule**

Alamo City CrossFit will be hosting a Level 2 Certificate Course this weekend. Saturday, September 15th we will have one class at 6:30 am and we will be closed Sunday, September 16th.
Don’t forget! Thursday, September 20th is our Friends and family Day. Invite your family and friends to any CrossFit or bootcamp class. We will make sure the workout is fun and welcoming for all fitness levels. Please have your guest create a profile on MBO and Sign up for class.Come in 10 minutes before class to sign a waiver. See you there!

LIFT
Overhead Squats
2 sets x 8 reps @ 75% of 1RM
3 sets @ 6 reps @ 80% of 1 RM

CONDITIONING
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips ( or Push ups)

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