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A. Touch-n-Go Deadlift – 5-5-5-5; building to a heavy set; no switch grip
B. AMRAP 16
Run 200
15 Russian swings@70/53
50 Dubs

Alpha – as written
Bravo – 53/35, 50 singles

Extra
Hollow Hold – tabata style
Chest Supported Bench Rows – 10 x 4 sets

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On September 10th CrossFit Newton will be participating in the fund raiser “lift up autism”

SAT, SEP 10, 2016 AT 9:00 AM
CrossFit Newton: Lift Up Autism 2016
CrossFit Newton, Waltham, MA

WHAT IS LIFT UP AUTISM?
Three years ago, on October 19, 2013 Josh Everett, TrainHeroic, and more than 350 boxes in the fitness community, rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke.
This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

The “Luke” workout is challenging but accessible. We have scaling options to accommodate athletes of all abilities and experience levels. If you’re new to CrossFit or have never done these movements, there are many other ways to participate and get involved.

The work out:

5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups

This workout may be scaled to your abilities

Click here to register