CrossFit – Thu, Oct 23
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 (AMRAP – Rounds and Reps)
AMRAPx18:00
400m Run
10 Alternating Box Step-ups (24/20)
*Add 10 Box Step-ups every round
Core Work (Checkmark)
Every 2:00 x 3 Sets
30 Seconds Hollow Rocks
30 Seconds Side Plank Rotations (right side)
30 Seconds Side Plank Rotations (left side)
Coach’s Notes: We will do this together after the metcon.
Coach’s Notes: Score is total rounds and reps. Every 50m completed on the run is 1 rep.