STRENGTH
Work up to a heavy 2 Rep Deadlift in 12 minutes
then 5 min EMOM- 1 Deadlift
WOD
20 Wall Balls
20 Hang DB Snatch (10 on each side)
10 min AMRAP
DRIVE @ CFH 6:30PM
500 M Row
21 KB Swings
12 Burpees
5 Rounds
**Save the Date**
Saturday October 20th – Flu Shots offered at CFHE 8:30am-12:00pm
Saturday October 20th/21st – CFH closed due to CF-L1 Seminar
October 22nd – DEADLINE to register for the Halloween Throwdown
October 22-27th – Crossfit Harbor East Group Foundations
Saturday October 27th- Halloween Throwdown at Harbor East! More info