Wednesday – September 5, 2018

 

FLAGS ON THE 48

 

What:

A group gym hike (We are “White Mountain” CrossFit after all)

Flags are flown on all 48, 4,000’ers in NH from 12:00-2:00

 

When:

September 8th, 2018 – Leaving the Trailhead at 9:30 (its a 1:20 minute ride from Concord)

 

Where:

This year Mount Pierce, one of the easier 4,000’ers, it is a 6ish mile hike round trip via the Crawford Path, the oldest continually used mountain trail in America

 

Who:

Anyone who wants to hike with us.

 

What you need to do:

Nothing but if you want to let Ian know your going he will coordinate carpooling and trying to organize all of us meeting either for the hike or on top.

 

 

Wednesday – September 05, 2018

 

Strength:

  • Arnold Presses
  •  2 Sets of 6, 1 Set max reps
  • (max exceeds 12 move up in weight)

 

Accessory Strength:

  • Add 30/20 lbs
  • 30 Barbell Curls
  • 15 Bent Rows

 

Metcon : 

  • Every 3 minutes on the 3 Minutes 12 Minutes
  • 500m Row
  •   5 Full Snatches 115/85
  • Max HR Push-ups
  • *Score is Total Push-ups