North Raleigh CrossFit: 11/16/15

seminar

MDUSA and 2012 Olympian, 2016 Olympic hopeful Holley Mangold will be at NRCF Dec 19-20th for a L1 Weightlifting Seminar! Sign up quickly, as not much time is left!

Strength

1) 15 min to establish a Push Press 5RM
2) 15 min to establish a Back Squat 5RM

Conditioning

AMRAP 10:
12 Hang Power Snatches (95/65 – hip or knee)
10 TTB