CrossFit – Sat, Aug 9
Certus Pool Party Sat. Aug. 16th
Link to RSVP: Certus Pool Party
Link to RSVP: Certus Pool Party
Fitness Option (AMRAP – Rounds and Reps)
With a Partner:
AMRAPx22:00
Buy-in: 2000m Run
Into:
AMRAP in remaining time
20 Pull-ups
20 Wall Balls (20/14) or 20 Thrusters (95/65)*
*Alternate between Wall Balls and Thrusters each round
Performance Option (AMRAP – Rounds and Reps)
With a Partner:
AMRAPx22:00
Buy-in: 2000m Run
Into:
AMRAP in remaining time
20 Chest to Bar Pull-ups
20 Wall Balls (30/20)
10 Ring Muscle-ups
20 Thrusters (95/65)
Optional Finisher (Checkmark)
3 Sets:
15 Double DB Shrugs W/ 1 sec. pause at top
15-20 Band Pull-aparts
Rest as needed
Coach’s Notes: Run together. 1 person works at a time during the AMRAP. You may switch at any point.