15 minutes to establish a 1RM Snatch

Conditioning:

3 rounds for time of:

10 Strict Pull-ups

9 Front Squats @ 70%

30 Burpees

Note: A rack should not be used for front squats.

Post your scores to the Whiteboard.

Melissa, yesterday, at the Strong Is Beautiful competition in Deer Park!

Next all-ladies local competition is in Long Island City on November 24th for those interested in competing:

Belle of Bayside (11/24/13)

crossfitbell.com

CrossFit Bell will host the 2nd annual Belle of Bayside competition at its new facility in LIC on Sunday, November 24, 2013!

Where: CrossFit Bell, 37-22 34th St, Long Island City, NY
When: Sunday, November 24th, 2013 from 8:00am to 4:00pm
Cost: $70/athlete

The competition is a ladies-only event, comprising three (3) preliminary rounds and a final round for both Rx and scaled divisions.

Beginner and intermediate CrossFitters welcome.

Official/Registration site: http://belleofbayside.com