CrossFit – Fri, Aug 8
Certus Pool Party Sat. Aug. 16th
Link to RSVP: Certus Pool Party
Link to RSVP: Certus Pool Party
Performance
Snatch (3,2,1,3,2,1)
Metcon (Time)
For Time:
30/24 Calorie Echo Bike
30 Deadlifts (185/125)
30 Box Jump Overs (24/20)
*7:00 Cap
Fitness
Deadlift (4 Reps every 2:00 x 6 Sets)
Coach’s Notes: Moderate weight on the bar and focus on moving with speed.
Coach’s Notes: Complete a set every 2:00. First set should start between 65-70% of 1RM and build. On the second set of 3 drop back down to 70-75% and build to 8-9/10 RPE.