American Swings, American Mural

OPEN & PERFORMANCE
Front Squat
Build to Heavy Set of 3

“Crow’s Nest”
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9

Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

FITNESS
Front Squat
Build to Heavy Set of 3

“Crow’s Nest”
AMRAP 5:
15-12-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9

Kettlebell Swing (53/35)
Front Squat (75/55)
Calorie Row

Post scores to comments.

Box Brief
**Save the Dates**
Friday, June 22nd – Buds & Suds (6:30pm)
Saturday, June 30th – Sunday, July 1st: Kill Cliff Teamwork 24 Hour Hero Challenge
Monday, September 24th – CFNE Charity Golf Tournament @ Charter Oaks

Please go and register for the 24 Hour Teamwork Event even if you are not planning on being here, you will still receive a free TEAMWORK shirt or tank just for signing up. Our friends at Born Primitive in VA Beach and Kill Cliff have made some kick ass shirts for the event.

Unlike other events the Navy Seal Foundation holds, they are not looking for the large monetary donations, rather thousands of little ones. Please consider skipping your starbucks or perfect food bar for the day and make a $5 donation when you sign up! Plus who doesn’t like a new shirt or tank, again FREE just for registering under the CFNE team.