CrossFit – Thu, Dec 1
Certus Christmas Party 12/10/22
Glow Party theme
Glow Party theme
Performance
Bench Press (1 Rep every 1:30 x 6 Sets)
Fitness
Bench Press (5 Reps every 1:30 x 6 Sets)
Coach’s Notes: Keep the weight between 65% and 75% or a moderate weight.
Performance & Fitness
Metcon (6 Rounds for reps)
Every 2:30 x 6 Sets
30 Seconds Max Calorie Row on Damper 10
Coach’s Notes: Record Calories over all 6 rounds
Coach’s Notes: Start at 65% of your 1RM and build to heavy single for the day.