10-1-11 Sat
September 30, 2011
10-4-11 Tues
October 4, 2011

10-3-11 Mon

The 2011 Iron Curtain Competition is upon us. Stay tuned for details regarding the event and training schedule modifications.
See Details of the Event At The Website of the hosting affiliate, Crossfit Evolution – Orlando area

64 Push Ups

Shoulder Press 5×5
the focus is strong mechanics
The wt. should progress from light to moderate, moderate heavy at the most.
Absolutely no straining to get the rep.

3 Rounds For Time
5 Box Jumps (30/24)
10 OH Squats (115/73) Sub: front squats
20 Walking OH Plate Lunges (45/25)

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