"New York Minute"

Working in teams of 2, complete the following while one person holds a bar overhead for 60 seconds.

100 KB Swings  53#/35#

200 Squats

100 Burpees

Non compliance penalty: 100m fireman carry.

Rules:  One person works only while the other person holds a barbell overhead for 60 seconds. The bar will be loaded with varying amounts of weighted chains. The chain weight is 60#/30#, so the men's bar will be 105#. If the bar is not held overhead for 60 seconds, a 100m fireman carry must be completed by both team members. For example, one person goes for 50m, the other does the remaining 50m. Teshina and Dusty will be partners.

Coaching Tips:  Scale load and movement to match your current fitness level.  Please be advised to do the burpees last. If you are not matched with another person, due to class size or weight class availability, you will perform the workout in a 60/60 format. The penalty will be a 400m sandbag run.

GET YOUR CFEC T-SHIRT FOR THE CROSSFIT GAMES!  If you are going to the Games with us, Julia has our shirts in if you would like to purchase one Thursday.  They are $25.00 each.  She will also have them with her this weekend if you are unable to make it in tomorrow.  For those of you not going, if they do not sell out, you may be able to buy one after the weekend is over.  The back reads: Work Hard, Eat Clean, Talk Dirty.

Happy Birthday, Tina.