CrossFit – Sat, Oct 11
Get Signed-up for our in-house Comp during Novemberfest! Details and sign-up at link below
Certus Grand Prix Sign-up
Certus Grand Prix Sign-up
Performance & Fitness
Metcon (Time)
4 Rounds for time:
600m Row (Partner holds DBs in Front Rack)
20 Wallballs (20/14, ADV: 30/20)/ 20 DB Front Squats (50/35)
20 Pull-ups (ADV: 6 Rope Climbs) (Partner holds DBs in Farmers position)
*28:00 Cap
Coach’s Notes: Swich at any point on the Row and Pull-ups/ Rope Climbs. Partner must be doing their DB hold before you start the movement. for the Squat movements alternate rounds. Example: Round 1 partner A will do wall balls and partner B will DB Front Squat. On round 2 partners will switch movements.