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September 2016

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. For Time in Teams of 2 80 WBS - 80 DB Deadlifts 800m Run 40 Synchronized Burpees 60 WBS - 60 DB Deadlifts 600m Run 30 Burpees 40 WBS - 40 DB Deadlifts 400m Run 20 Burpees F - 35/25 lbs. P - 55/45 lbs. S - 70/45 lbs. *Partner # 1 Completes 10 WBS, Then Partner #2 (Alternate until reps are completed) *Partner #1 Completes 10 Deadlifts, Then partner #2 (Alternated until reps are completed) *Run together & burpees in sync

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. 8 Minute Alternating EMOM Even - Hang Squat Clean x 4 (Position #1) ODD - Rest B. 8 Minute Alternating EMOM Even - Hang Squat Clean x 3 (Position #2) ODD - Rest C. 8 Minute Alternating EMOM Even - Hang Squat Clean x 2 (Position #3) ODD - Rest D. 8 Minute Alternating EMOM Even - Squat Clean ODD - Rest

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. 8 Minute Alternating EMOM Even - 30 Seconds of Perfect Push ups Odd - 30 Seconds of Strict Hanging Knee Raises B. 20 Minute AMRAP 10 Push Press 20 Reverse Lunges 30 ABMAT Sit Ups F - 95/65 P - 135/85 S - 185/125 *From the rack *Teams of three athletes

Probiotic = A substance that stimulates the growth of microorganisms, especially those with beneficial properties (such as those of the intestinal flora). Probiotics have become some of the most highly talked about supplements of the last five years. While still in their infancy in terms of supplementation, they have been a dietary staple for thousands of years. Primarily found in foods that are fermented, we are consuming less and less probiotics in our daily meals, as the American diet has progressively moved away from fermentation. Most people associate bacteria with disease and illness, but there

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day Aerobic Power Conditioning A. 5 Minute AMRAP 21 Cal Row 21 Deadlifts (95/65) Rest 5:00 B. 5 Minute AMRAP 15 Cal Row 15 Front Squats (95/65) Rest 5:00 C. 5 Minute AMRAP 9 Cal Row 9 Thrusters (95/65) F - 75/55 P - As Rx'd S - 135/95 *Teams of (2)