THURSDAY

CFA_Sept.11WOD

Strength/Skill:
14 minute EMOTM:
even: 10 broad jumps
odd: 10 pike walkouts

MetCon:
300 yard shuttle run
3 attempts for fastest time
*3 minute rest between attempts

WEDNESDAY

CFA_Sept.10WOD

Strength/Skill:
strict press

MetCon:
50 double unders
30 med ball cleans (20/14)
20 burpees
30 sit ups
20 thrusters (75/55)
30 mountain climbers
20 kettlebell swings (53/35)
50 double unders

-Round 1: 3 minutes to get as far into rep scheme as possible
-Round 2: 6 minutes to get as far into rep scheme as possible
-Round 3: for time
(2 minutes rest between rounds)

NO 5:30 PM CLASS THIS FRIDAY (9/12)

Attention all CrossFit Amherst members: There will be no 5:30pm class or 5:30pm Kids Zone this Friday 9/12/14. The last class of the day will be the 4:30pm class. For those of you going to the UB vs Baylor game, we will be meeting at the box and plan to leave from there together at 5:30pm.