WOD 9/13

Level Two
A1. Press x3x5 50%+Chains Rest 1:00
A2. WTD Chin-ups x3x5 Rest 1:00
(*Lower for up to :30 on the last rep)
B. Squat x10x3 @ 90% of last week 10 RM
C. RDL x5x3 by feel
D. Glute/AB Circuit

Level One (TEST DAY)
Skill
Hang Clean (Squat or Power Variant)
Deadlift

WOD
A1. Deadlifts x2x10 (Build weight up each round as needed)
A2. DB Weighted Step-up x8/hand x3
*Step-ups after every 3rd round of Deadlifts
*Record 2 RM DL, 3 RM weighted step

The Primal Blueprint 8 key concepts
*Post thoughts to comments 

“There’ll be two dates on your tombstone, and all your friends will read ’em, but all that’s gonna matter is that little dash between ’em…” – Kevin Welch

Announcements

• CFA will have a happy hour this Thursday (TOMORROW) at 3rd Base in South Park Meadows at 7:00pm. We hope you’ll join us as we kick back, relax, and enjoy this “cold front”!
• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.