CrossFit – Tue, Oct 3
ZUMBA this Sunday 10/8 9:30am in Suite O
Regular CrossFit times 8:30 & 9:30 in Suite N
Zumba is open to everyone – CFSR member or not.  $10 per personBINGO
Grab your sheet – gift card prizes for the winners!

Metcon (Weight)

3×3 of Complex

1 Push Press

2 Push Jerk

1 Split Jerk

*Complete 3 full cycles of Complex without setting bar down – record heaviest

Score = weight

Skill Work

Alternating DB Split Cleans

(Alternating legs)

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

4 DB Split Cleans 30/20 (rx+ 50/35)

4 DB S2OH

6 Renegade Rows