ANNOUCEMENTS and REMINDERS:
–NUTRITION SEMINAR this Saturday at 11:30 AM!
– BRING A BUDDY Day Workout this Saturday at 10:00 AM. Have a friend who is intersted in trying CrossFit? This would be a good class to do it
–HERO WORKOUT this Sunday at 10:30 AM. We will be doing Hero WOD “White”
– FORTE HIKING TRIP Sunday, September 1.
Workout of the Day
A.
Back Rack Reverse Lunges to Deficit
Every 3 minutes, for 15 minutes (5 sets):
10-10-10-10-10 (build to a heavy set of 10)
After each set: 10 goblet squats
B.
AMRAP in 12 minutes of:
18 Wall-Balls (20 / 14)
12 DB Snatch + OH Lunge
Masters: 14/10, 35/20
Rx+ 12/11 ft target, 70/50