A. Back Squat find your 1 RM in 12 min.
B.CrossFit Cindy AMRAP 20 min 5 pull ups 10 push ups 15 air squats

Another great year. Love this community.

Back Squat @ 85-90% X 4-5 reps X 3 sets

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DB Thrusters 10-8-6-4-2 50/35
Double Unders 50-40-30-20-10

Do 10 thrusters then 50 double unders, 8 thrusters then 40 double unders, etc. Post time to comments.

Back Squat:
Warm Up Sets
70% X 12
80% X 10
85% X 7
X 3 sets

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20 min amrap:
20 kbs 1.5 pood
20 push ups – hand release
40 double unders

North Fulton wins the Pukie Cup!!!!  Thank you to all that came out.  JT placed 1st in the Mens Rx, Kerrie placed 1st in the Masters and Lajuana placed 1st in the  Ladies scaled.

Back Squat
Warm Up Sets
80% X 10
90% X 5
95% X 2
X 2 Sets in order (80-90-95-80-90-95) These percentages are based on 90% of your max.
(Beginners do 4 sets of 10 reps)

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3 Rounds for time:
Building Run
50 Double Unders
30 Wall Balls 20/14
Building Farmers Walk 70/53 kb/each hand

Do all three sets after your warm up then do them in order 80-90-95 a second time.
CFNF will be CLOSED this SATURDAY! The First Four Spring Challenge will be held from 9 to ? and our friends at Johns Creek will be hosting. No details on a workout have been announced and since we didn’t tell them the last time I doubt they will be forth coming with any info. But they do promise that it will be a workout in which all levels can participate. Come on out and let’s keep our trophy at home!

Back Squats
Warm up sets
95% X 3 sets X 3 reps
80% X 3 sets X 10 Reps
*******Beginners – do Warm up sets + 3 sets of 10 reps ************

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Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Kerrie ranks 26th in the WORLD!!! Great job!