North Raleigh CrossFit: 03/30/15

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This week marks our 2nd birthday!  We truly are grateful for each one of you.  Thank you for making NRCF such an amazing community of hard working, dedicated, and FUN people. We can’t wait to see what 2015 has in store for us!

Strength

1a) Back Squat:
5×5 @ 70%

1b) 5xME Strict Rope Pull-ups, Rest 90 seconds

*Note: 1a and 1b are supersets.  Perform a set of 1a and then immediately perform a set of 1b. Rest begins after 1b.

Conditioning

12 minute AMRAP of:

6 HSPUs
30 Front Rack Barbell Lunges (75/55) – Step forward/step back
60 Double-Unders