Be sure to take a look in the latest issue of Lynchburg Living for a great article on CrossFit Lynchburg.
We are starting to use the sign up sheet for all evening classes (4:30, 5:30, & 6:30). Log in to your CF Dashboard account and sign up for the classes you plan to attend.
Strength
Front Squat
5 x 1
-Do a set every 3 minutes
Metcon
3 Rounds of:
7-5-3
Thrusters (135/95)
Pull Ups
2 Minutes Rest
-scale weight as necessary, but go as heavy as possible
-goal is to do all sets unbroken, 3 burpee penalty for putting bar down
