CrossFit – Sat, Dec 6
Save the date! Certus Xmas party Sat. 12/13Certus 100k Holiday Challenge goes until 1/1. All C2 Machines, running and walking count. BIKE METERS COUNT AS HALF METERS.
Performance & Fitness
Metcon (Time)
For time with a partner:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Deadlifts (225/155, ADV: 275/185)
Burpee Box Jump Overs (24/20)
Into:
10,9,8,7,6,5,4,3,2,1
Toes to Bar
Bar Facing Burpees
*Master’s (50+) Rx: 185/125
*25:00 Cap
“Optional” Finisher (Checkmark)
2-3 Sets:
1 Max set of Ring Rows
Rest 1:30
Coach’s Notes: Set yourself in a position where you can complete 10-15 Reps
Coach’s Notes: Both Partners work at the same time and will do all the reps. Example: partner A does 1 deadlift while partner B does 1 BBJO. They will then switch movements and do 1 rep of each. Then move on to 2 reps each.