Spots are filling up quickly for the Lift Heavy Seminar on Saturday, September 21!
Come learn from EZ Muhammad, a CrossFit Legend, from 9:20 – 2 PM!
This will be a great opportunity to learn more about the basic mechanics of squatting, and olympic lifting.
REGISTER HERE!

Strength
Every 3:00, 5 Rounds
5 Front Squat
1-2) 65-70%
3-4) 70-75%
5) 75-80%

Superset Accessory (3+ out of 5)
10 Glute Bridge w/ Med Ball Adduction

Conditioning
For Time:
90-72-54 Double Unders (FX: 60-48-36)
30-24-18 Wall Balls (20/14)
15-12-9 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
*12:00 Cap