Lisa – Claire – Paul – Meredith

OPEN & PERFORMANCE
Front Squat
Tempo Heavy Single
5 seconds down, 3 second pause.

“Nine Yards”
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.

FITNESS
Front Squat

Tempo Heavy Single
5 seconds down, 3 second pause.

“Nine Yards”
AMRAP 12:
3 Thrusters (65/45)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (65/45)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (65/45)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.

Post scores to comments.

Box Brief
**Save the Dates**
Saturday, October 27th: Halloween Throwdown

The 2018 Halloween Throwdown workouts have been released! They are posted at the front desk next to the sign up sheet. Keep in mind that every workout can be modified for every ability level or limitation. If you haven’t signed up already now is the time to do it. Teams will be announced on Tuesday. This is the most fun day at CFNE!