June 18, 2018

Thank You to all the participants, volunteers, donors, etc. who helped make Weights for Wayne a huge success!  We raised $2000 in support of pancreatic cancer and had a blast doing it.  A big shout out to DJ and JC for doing such a great job organizing and preparing Alpha to be on point yesterday, great job!  Today is the last day to purchase a shirt from Custom Ink with proceeds going to our charity, https://www.customink.com/fundraising/weights-for-wayne .  Thank you again and we hope to make next year even bigger and better than Saturday.

Warm Up:
Squat Prep
20 Double Unders / Practice
5/5 Pillar with arm reach
10 Ring Rows
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 6.10.18*

“Light Tower”
Every 2:00 x 5
15 Thrusters (95/65)
30 Double Unders (3:1)

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Alpha Athletics Crossfit 412

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