CrossFit – Thu, Sep 14
Gym Announcements:
1. All Student memberships need to be verified before 9/15
2. Kids must remain in designated areas for kids during and in between classes
3. Bike raffle for James ends on 9/20

Performance & Fitness
Metcon (Checkmark)

1 Max UB Set of Pull-ups every 1:30 x 6 Sets

Recovery pace on any machine in remaining time of each set.

Coach’s Notes: Same thing as last week with an extra set added.

Metcon (Checkmark)

3-4 Sets:

8 Single Arm Landmine Rows w/ 1 Sec. pause at top on each arm

15-30 Second Hollow Hold

12 KB Side Bends on each side