Alright CFH athletes….For every person who registers for the CrossFit Open ($20) CrossFit Federal Hill will donate $10 to BARCS!
Go to CrossFitGames.com and sign up under CrossFit Federal Hill
Not only will it be a great experience every week at CFH! You are helping a local community animal shelter. Right now we have 43 athletes that is $430 to the cause. We will donate $10 for everyone who signs up before Monday, so get on it!
Strength WOD
Back Squat
7/7/7/7/7
(same weight across, go up 5 to 10lbs from last time)
WOD
OTMEM for 16 minutes
Fitness
Even Min: 8 Thrusters (75/55)
Odd Min: 8 Pull ups
RX
Even Min: 10 Thrusters (95/65)
Odd Min: 8 Pull ups
RX+
Even Min: 10 Thrusters (105/70)
Odd Min: 8 Chest to Bar Pull ups
Score = Total Reps you were able to complete. If you miss or scale down the reps just subtract from the number below.
If you get all the way through Fitness = 128
RX = 144
RX += 144