September 12-17, 2011

"We are what we believe"

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Workout 1 – CrossFit 9
5 reps each, increase the weight each round. consider the first 3 rounds a warm up. complete 9 rounds.

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Workout 2 – AC
Run 2 miles. Time the route out for 1 mile, return at your same pace, add 1 situp for every second you go over the “out time”.

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Workout 3 – Front Squat / Overhead Squat
3 Rounds of the Workout using:
PVC- 5 reps each
Bar – 5 reps each
65lbs 5 reps each
Then Workout. 7 rounds / 7 reps @ 95lbs

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