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May 18, 2012


Complete as many rounds as possible in 12 minutes of
5 x Dead Lift
Run 400m

Each individual should close their own weight. Dead lift MUST be performed with a flat back.


Back Squat:
In 6 – 8 sets, work up to a heavy single

Snatch Balance:
3 sets x 5 reps @ 60% of 1-RM

2 rounds
20 x GHD sit ups
rest 90 seconds

Join CFA on June 9  as we host CrossFit for Hope, a worldwide fund raiser benefitting St. Jude Children’s Hospital. CF gyms around the globe will complete the “Hope” WOD on that Saturday. The goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases. Register to participate here. The WOD will run in heats starting at 8am. Join in on the workout or come to cheer others on.

CFA Athlete and CF Kids are filling fast! Sign up at the gym.

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