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Friday, 9-25-2015

24
Sep

Friday, 9-25-2015

GET PUMPED FOR GIRLS GONE RX SATURDAY!!!!

Don’t miss the CrossFit event of the year at CrossFit Eminence this Saturday. This event is always a blast and runs from 9:00am-5:00pm.  Come cheer on your ACF athletes: Meg-O-Tron, Coach Jen, Heather, MJ, Annie, Coach Molly Jo and Kristmas.  I can’t wait to see y’alls crazy outfits mixed with sick fitness and fist bumps!!10703676_781731528539214_6617995090741715736_n-500x375
#capesoncapesoncapes
 

 
 
Workout of the Day
Deadlift – just like Monday, today we are doing the “+” on the final set of 1×1.  This is essentially a max effort set at your 95% of 1RM working weight.  Aim to get 2 reps if you’re feeling great today!
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
 
then,
 
 
12min AMRAP
1 Rope Climb
7 Handstand Push-ups
1 Rope Climb
14 Front Squats 135/95
 
 
*We will sub straight body rope pulls and strict overhead KB presses for the Rope Climbs and HSPU today.

Post your scores to the Whiteboard.

 
 

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