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10.13.2016

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fullsizerender-60ANNOUNCEMENTS
– Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.
– Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Handstand Hold
10 x Hollow Rocks
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Handstand Push-ups
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.

I. Deficit Handstand Push-ups 5-5-3-3-3
II. Handstand Push-ups (Strict) 5-5-5-5-5
III. Handstand Push-ups (Kipping) 8-8-8-8-8
IV. Negative Handstand Push-ups 5-5-5-5-5
V. Strict DB Press (Heavy) 8-8-8-8-8

Post sets/reps/results to comments.

“Green Leaf”
Complete 40-30-20-10 reps for time of
Wallball (20/14)
V-ups

Post times to comments.

Samy Daghir

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