Today we say goodbye to a 1st Generation CFS athlete. Emily Zale joined CrossFit Syracuse 1 month after we opened our doors in 2012 and during her stay with us, she became an athlete in every sense of the word. Emily, all the coaches agree, being part of your journey was a pleasure. Have fun at Harvard!
Durability
Kettlebell Windmill
Work up to 1 Heavy Set of 10 Reps her arm
It will take you a few sets to get warm up and acclimated
Skill/Strength
Front Squat
Quickly build up to a Heavy Single
WOD
Granite Games Online Qualifier WOD #4
For Time
5 – 10 – 15 – 20 – 15 – 10 – 5
Overhead Squats (115/75)
Toes To Bar
Notes – For athletes that cannot or should not load the Overhead Squat, complete the same rep scheme with Front Squats at Rx loads 135/95