EMOM for 10 minutes of:

3 Deadlifts  95#/63#       (Comp. 155#/103#)

2 Hang Power Cleans

1 Thruster

Then.

10 Ring Dips    (Comp. 5 Muscle Ups/W – 3)

15 KB Swings  53#/35#   (Comp. 70#/53#)

20 Box Jumps  24"/20"

3 times.

Post Rx'd or not and time.

Coaching Tips:  EMOM means, every minute on the minute.  At the start of every minute, start the three movements.  If you complete the moves in 20 seconds, you'll have 40 seconds of rest time.  Do this for 10 minutes, or 10 sets.

ANNOUNCEMENT:  Beginning this month, the last Thursday, Friday and Saturday of every month, we are going to allow every member to invite a friend (max of 3 friends) to any schedule class FREE of charge.  They can come to any class you are attending.  We want them to " Share in The Discomfort" that is CrossFit.  They can attend all 3 days with you, if you value their friendship.  CFEC hopes that you take advantage of this program and bring as many friends as you can to CFEC.

Get Ready!  Your time is coming!