Becca
Workout of the Day
Strength
Shoulder Press 5 x 5 at 78%
Immediately after each set: max strict chin-ups, then rest 60 seconds
Conditioning
Complete the following for time:
15-12-9-6-3 rep rounds of Burpees over the bar
5-4-3-2-1 rep rounds of Squat Clean Thrusters (135 / 95)
Rx+ 185 / 115
The EmPower 5k Run/walk is coming and we want to put together some teams!
The fastest Team and Top Fundraising Team will receive a 1-month supply of Humphreys Street Coffee Co for your team, the award will be presented to your office by Harvest Hands. CrossFit Forte will also throw in a t-shirt of your choice (we just ordered new tees and they look tight!)
*Teams consist of 5 CFF members. The 5 runners can be any gender combination with a minimum of 1 male and 1 female per team. To set up your fundraising page, click here.