Monday September 12th, 2016

Great job to all the athletes who competed in Rise of the South this weekend at Crossfit Boro. HPA had a great showing.

Today we honor the men and women who lost their lives in the terrible events that occured on 9/11/01. Always Remember.

MOD: 3 Position (Hip, Knee, and Floor) Power snatch

This is a complex. Perform the high hang, then the low hang, then from the floor snatch without the bar touching leaving your hands. You will have 15 minutes to work up to a heavy complex. The expectation is that you get in at least 7 good attempts.

Form over weight on this movement.

WOD: "The two towers"

110 Step-ups partner hold plank 110 Step-ups partner holds hang from the pull-up bar steps are L+R=1