7-22-12

crossfit-meme-400x280

Hit all three of the following by 7/29/13

A.)  back or front squat 7×5 @ 80%
B.)  push/split Jerk  5×4 @ 140% of strict press “Core-tight, butt-tight!”

C.) Deadlift 4×5 @80%

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.

7-18-13

15 minute emom

8 front squats 115/75

12 Lunges

3 burpees

Finish as many rounds as possible under the minute. a perfect score is 15.

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