Conditioning

3 Rounds

5 Burpees

10 Power Snatch  75#/53#

5 Burpees

15 Overhead Squats

+

3 Rounds

20 KB Swings  53#/35#

15 Pull Ups

Post times.

Strength

Bench Press  5 X 3

Power Clean  5 X 3

2:00 Ring Plank Holds x 2

Post loads and Rx or not.

ANNOUNCEMENT: CFEC will be having a Rx Jump Rope Clinic on learning the Double Under.  This Sunday at 8:30 a.m., we will host this informative clinic in being more efficient at performing this advanced movement.  There is no charge.  Get there on time.

Also, for those who are interested in competing in CrossFit competitions in the coming year, I will start designing programs specifically for achieving that goal. You need to e-mail me that you are interested and I will fill you in on the details to get you going. Don't hesitate, let me know within the next 2 weeks, as I want to get started by September 1st.