CrossFit – Tue, Aug 12
Certus Pool Party Sat. Aug. 16th
Link to RSVP: Certus Pool Party
Link to RSVP: Certus Pool Party
Performance & Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAPx20:00
400m Run
3 Strict Pull-ups
*add 3 pull-ups every round
Strength Work (Checkmark)
Every 1:30 x 6 Sets (alternating, 3 each)
Odd sets: 8-10 Top to top Bent Over DB Rows
Even Sets: 16-20 Alternating DB Curls
Coach’s Notes: Scale the pull-ups to be able to do consistent sets of 3. For scoring. Every 100m Run completed counts as a rep.