CrossFit – Fri, Aug 15
Certus Pool Party Sat. Aug. 16th
Link to RSVP: Certus Pool Party
Link to RSVP: Certus Pool Party
Performance & Fitness
Strength Work (Weight)
1 Complex every 2:30 x 3 sets
6 Alternating Back Rack Reverse Lunges
6 Back Squats
Performance Option (AMRAP – Reps)
4 Sets:
AMRAPx2:00
15 Overhead Squats (115/75)
Max Shuttle Runs in remaining time
2:00 Rest
Coach’s Notes: Record total Shuttle runs. You should have at least 1:00 of Running.
Fitness Option (AMRAP – Reps)
4 Sets:
AMRAPx2:00
15 Goblet Squats (70/53)
Max Shuttle Runs in remaining time
2:00 Rest
Coach’s Notes: Weights should stay moderate for all 3 sets (6-7/10 RPE). Do not re-rack the bar between lunges and back squats.