Monday 6/25/2018

 CrossFit SkyFall put in a great competition over the weekend at Austin Landing.  Best part is they raised a bunch of money for JDRF.   I always enjoy a good competition but it makes it even better when the money goes to a great cause!   Thanks to all of CFH who competed and to those who came out to cheer everyone on!   Special thanks to Phuong for capturing all the awesome photos and posting them to CFH facebook page.   There are several local competitions coming up including a 6 person team come at CF Excess on September 8th .   I'll continue to post events to our members page as I see them.  

CrossFit SkyFall put in a great competition over the weekend at Austin Landing.  Best part is they raised a bunch of money for JDRF.   I always enjoy a good competition but it makes it even better when the money goes to a great cause!   Thanks to all of CFH who competed and to those who came out to cheer everyone on!   Special thanks to Phuong for capturing all the awesome photos and posting them to CFH facebook page.

 There are several local competitions coming up including a 6 person team come at CF Excess on September 8th .   I'll continue to post events to our members page as I see them.  

Warm Up / Mobility:   2 Rounds

Minute 1 - 15/12 Cal Row

Minute 2 - 10 Pushups + 10 Squats

Minute 3- 1 Wall Walk + 10 Jumping Lunges

Strength:  

Clean 40%/3, 55%/3,70%/3, 85%/3, 90%/2, 95%/1, work up with no misses

Clean Pull 95%/1, 105%/1, 115%/1

Fr. Squat 1RM paused 2 sec

WOD

For Time

20 Power Snatch (95/65)

25 Bar Facing Burpee

30 Cal Bike

---Rest 5 min---

1 Mile Run

*Record time for workout and run seperately

Extra Credit

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