Saturday, September 3rd 2016
WELCOME CFH ATHLETES! With CrossFit Federal Hill closed for the Level 1 Certification Course this weekend, we’ve invited our friends from ‘up north’ to the Cove to WOD with us this weekend. Introduce yourself, throw ’em a cold towel and give them a warm welcome!
SKILL WOD
5 Seated Box Jumps
(work on explosiveness)
1 Rope Climb
5 Rounds
WOD
30-20-10
Weighted Step Ups (KB)
Deadlifts
Fitness: 185/125, Unweighted Step Ups
RX: 225/155, 35/25
RX+: 245/165, 53/35
Angel working on… well… “Sweat Angels” of course!
