CrossFit – Sat, Nov 1
Novemberfest: Nov. 3-8. All week is FREE for your friends and family. We have fun things planned all week so show up and bring your buddies!
Get Signed-up for our in-house Comp during Novemberfest! Details and sign-up at link below
Certus Grand Prix Sign-up
Performance & Fitness
Metcon (Time)
5 Rounds for time:
15 Synchronized Bar Facing Burpees
10 Strict Pull-ups (ADV: 6 Rope Climbs
10-8-6-4-2 Clean and Jerks (185/125, ADV: 225/155)
*24:00 Cap
“Optional” Finisher (Checkmark)
2-3 Sets:
6-8 Single Arm DB Strict Press (pause for 1 sec. OH)
6-8 Supinated Grip Bent Over Barbells Rows
Coach’s Notes: Burpees are done together. Other movements are shared.