Important Dates
* 10/20/17 Friend Friday. Bring a friend to try CrossFit out!
* December 1st Olympic Weight Lifting Seminar. Register at https://ironpelicanweightlifting.eventbrite.com.
Strength:
Back Squat:
3 Sets of 5
15 minute today to build to a heavy set of 5 on back squat. Taking 1-2 warmup sets before beginning the working sets.
Metcon:
“Turn and Burn”
For Time:
30 Thrusters (65/45)
400 Meter Run
30 Thrusters (65/45)
If unable to run
500 Meter Row
SC: (55/35)
Fit: (45/25)
