Wed, 040517F

Announcements:
Join us for WL 101 tonight, 6:30p on side two. 
New CFF Apparel is on its way! 
Nutrition Seminar April 15th – link to get signed up in our CFF Facebook group. 
Regionals tickets are on sale – games.crossfit.com. Grab your tickets and come support Team CrossFit Free and Chase as they compete at the 2017 East Refional in Albany New York. 
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Fitness: 

A. 5RM Thruster – 1 second pause hole each rep

B. AMRAP 15

15/12 cal bike
12 weighted sit-ups 
15 wall balls 

12 burpees onto plate 
Post Class 

Assistance
A. 10 min – bear hug walk. Done in 10m / 30ft sections. Complete as many as you can in time frame – sandbag or stone. HEAVY. AND use same for future buildouts 
B. HS hold – belly to wall :20 holds x 8-10. Rest starting at :30 and increase as needed 
C. Tgu – light alt 20’reps

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