Joe and Perk
Workout of the Day
Strength
Deadlift 60% x 5, 70% x 3, 80% x 2, 90% x 2, 95% x 1, 100% x 1, 103-105% x 1
***20 min cap***
Conditioning
AMRAP in 12 minutes of:
5 Deadlifts @ 50% of 1 rep max
12 Box Jump Overs (24 / 20)
9 Handstand Push-ups
REMINDER: NO 6:30 PM CLASS TODAY. We are participating in the box league, which will be held at CrossFit Talon.
We are hosting an Attitude Nation Level 1 seminar on Saturday, January 18, 2014. It’s focus is Olympic Weightlifting – the snatch and clean & jerk – and it is instructed by Jon North and his wife Jessica North. Don’t know who Jon North is? Well, he is quite the character. He is also one of the best lifters in the country.
I’d like to get as many members of CFF to go sign up as possible before I make it public to others. Sign up here: http://www.theattitudenation.com/#!shop–cart/c2hw
Jon North – The Champ