CrossFit – Tue, Jul 15
SAVE THE DATE: Certus Pool Party Sat. Aug. 16th (Details to come)
Performance & Fitness
Strength Work (Checkmark)
Every 1:30 x 6 Sets (Alternating)
Interval 1: 8-10 Dips (Ring, Bench or Box) or AMRAP(-2) Ring Muscle-up
Interval 2: 16 Gorilla KB Rows
Metcon (AMRAP – Rounds and Reps)
AMRAPx20:00
50 Double-unders
25 Push-ups
200′ Farmer’s Carry (50/35)
Rest :30 between rounds
Coach’s Notes: Push-ups will get grindy do break them up and focus on quality ROM.