CrossFit – Sat, Jun 7
Important Dates:
Mon. June 9th- CrossFit Kids starts
Sat. June 14th- Barbells, Burgers, Bench Press, Beer, Biceps, and Bros: The Father’s Day Bonanza!
Sat. June 21st- Certus Summer Slam
Check your email for all the details!
Mon. June 9th- CrossFit Kids starts
Sat. June 14th- Barbells, Burgers, Bench Press, Beer, Biceps, and Bros: The Father’s Day Bonanza!
Sat. June 21st- Certus Summer Slam
Check your email for all the details!
Performance
Metcon (AMRAP – Reps)
With a Partner:
AMRAPx8:00
64 Double-unders
24 Burpee Box Jump Overs (20/14)
Rest 2:00
AMRAPx8:00
64 Double-unders
24 Overhead Squats (135/95)
Rest 2:00
AMRAPx8:00
64 Double-unders
24 Ring Muscle-ups
Fitness
Metcon (AMRAP – Reps)
With a Partner:
AMRAPx8:00
64 Double-unders
24 Burpee Box Jump Overs (20/14)
Rest 2:00
AMRAPx8:00
64 Double-unders
64 Goblet Squats (70/53)
Rest 2:00
AMRAPx8:00
64 Double-unders
24 Strict Pull-ups
Optional Finisher
Metcon (Checkmark)
4 Sets:
8-12 Bent Over Barbell Rows (Snatch Grip)
Rest 1:30
3 Sets:
8-12 Barbell Bicep Curls
Rest 1:30
Coach’s Notes: Goal here is to go slightly heavier than a few weeks ago.
Coach’s Notes: 1 person works at a time. You may switch at any point. Every 8 Double-unders completed counts as a rep. So every full round completed is 32 reps.