simonamySimon and Amy H.

1. Review, as a group, the mobilizations for September.

2. "Tam Facile Unus Duo Tres"

Squat 1-2-3-1-2-3-1-2-3 Sit-ups 3-6-9-3-6-9-3-6-9 Hang muscle clean 1-2-3-1-2-3-1-2-3

Sequence is 1 squat, 3 sit-ups, 1 hang muscle clean, 2 squats, 6 sit-ups, 2 hang muscle cleans, etc.

Competitors: squats @ 85%. GHD sit-ups. Hang muscle cleans @ 70% 1RM clean.

CrossFitters: squats and hang muscle cleans @ 70-80%, GHD sit-ups or tuck crunches as appropriate.

Novices: work up to a challenging triple for squat and hang muscle cleans, then do two ladders of 1-2-3 with 3-6-9 butterfly sit-ups or tuck crunches.

This workout is not for time, but there is a 30 minute cut-off. Have fun!

NEW ON-RAMP TIMES FOR TUESDAY AND THURSDAY IN HADLEY. On-ramp classes Tu and Thu will now be at 7pm. That is all.