Tuesday!
Strength: (15:00)
3 rep AHAP “3 sec Pause” FS
CF Light:
15:00 AMRAP!
50 Alt. Toe Taps
(“16 Box)
20 Alt. KB Cleans
(from the ground) #44/25
20 Knee Hugs
100 Singles
Met Con:
15:00 AMRAP!
*Goal: 2-3R!
Raph’s Anniversary WOD: 7-21-15 (23)
Today’s WOD was programmed in memory of one of our members “Raph Caixeta” who lost his life in a fatal motorcycle accident last year on 7/21/14. He was only 23 years old. He is survived by his mother Lau who trains here at CFLPF, his father and brother. Raph loved the sport CrossFit and so we thought it would be nice to remember him in this way.
E:
Buy In: 7 C2W Wall Walks
15 Push Press #115/75
23 Alt. Font Rack Lunges
21 Hollow Rocks
RX:
Buy In: 7 C2W Wall Walks
15 Push Press #95/65
23 Alt. Font Rack Lunges
21 Hollow Rocks
M/RX:
Buy In: 7 C2W Wall Walks or 15 C2G Walk Outs. OK to break up the Wall Walks if needed!
15 Push Press #85/55
23 Alt. Font Rack Lunges (or Alt. DB FRL #35/25)
21 Hollow Rocks
(or 21 Sit Ups)