Part 1. (20 minutes)

Back Squat 5 5 5 5 5

Part 2. (14 minutes)

For 5 cycles:
AMRAP in 2 mins of:
5 Bumper Plate Ground To Overheads 45/25 lbs
5 Sit Up/Get Ups, 45/25 lbs

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Other news,

All classes as scheduled this week.

Gym will be closed next Saturday (6/29)  We will have a team at a CrossFit Competition in Hartford
http://www.europaexpo.com/events/2013/hartford/index.php?event=cf

Coach Mark, Coach Steph, Coach Laura and Aaron(our honorary Swarm member from Barnes)  will be competing against some of the best in the region.

We are closing the gym because we want you to come and see the fun and support our team.  It’s truly an inspiring event to watch.  whether you just started or have years under your belt.  It’s a great venue to watch since it;’s so big.
(i assume)We will be meeting at the gym that morning and car pooling if you are interested.

Also.

Our Paleo challenge is wrapping up this week and we have seen great results, over 350# overall have been lost so far and we still have time to lose more!  If you missed out and would like to have a nutrition plan,. See Coach B to talk about your options.