CrossFit – Fri, Oct 17
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
Deadlift (5 Reps (banded) EMOMx 5:00)
Metcon (AMRAP – Rounds and Reps)
Complete a set every 2:00 until failure:
6 Shuttle Runs or 15/12 Calorie C2 Bike
8 Line Facing Burpees
*Add 2 Burpees every round
Coach’s Notes: You will have until the 1:30 mark to get the work done. Leave a note in the comment section noting if you did SR or Bike.
Coach’s Notes: Use between 50-60% of 1RM. These reps today are TNG. Focus on control down and speed on the way up.