Did you get register for the Vets4Life scavenger hunt? If not do so today….
 http://vets4life.org/scavenger/

This is a fundraiser for there non-profit and they need to have at least 8 teams register by the end of the week to be able to run this event. You get a Meal from Snack Attack and a T-shirt. We would love to see a CFDNR team win this so get registered!

Warm Up: 5 Mins
Plate warm up

Strength: 5 Mins
Add one rep to last weeks number
5 Min Pull Up EMOM
3-4 EMOM = 8-10 ME reps
5-6 EMOM = 12-16 ME reps
7-8 EMOM = 18-22 ME reps
9-10 EMOM = 24-28 ME reps

Metcon:
21-18-15-12-9-6
Push Press 55/35
Back Rack Step Ups  55/35 20 in box
Burpees

Post Score on white board.

Elite Competition Class

1. Front Squat
9 Sets of 3:
Sets 1-3 – 75%
Sets 4-6 – 80%
Sets 7-9 – 85%
Rest 2:00 between sets.

2. Conditioning
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

3. Skills
5 Rounds, Not for Time:
3 Legless Rope Climbs
50′ Handstand Walk