CrossFit – Sat, Dec 13
Certus 100k Holiday Challenge goes until 1/1. All C2 Machines, running and walking count. BIKE METERS COUNT AS HALF METERS.Certus Xmas party Sat. 12/13 at 6pm. Location: at the gym. Theme: Winter Whiteout
RSVP here: Certus Christmas Party
RSVP here: Certus Christmas Party
Performance & Fitness
Metcon (AMRAP – Rounds and Reps)
With a partner:
AMRAPx25:00
Buy-in: 2000m Run
AMRAP in remaining time
9 Double DB Power Cleans (50/35)
12 Pull-ups (ADV: Chest to Bar)
15 Box Jump Overs (24/200
“Optional” Finisher (Checkmark)
2-3 Sets:
10-15 Single Arm DB Tricep Kickbacks
15 Band Pull-aparts
Coach’s Notes: 1 person works at a time. Switch every 200m on run. For the AMRAP switch every movement.