CrossFit – Thu, Apr 16
Bring a Buddy Week is 4/13-4/18! Follow this link for all the details:
Bring a Buddy Week Details
Bring a Buddy Week Details
Hero WOD #8/12 is Sat. 4/18 during Buddy Week. Here's the updated list of names that have done all 7:
12 Heroes Challenge
Performance & Fitness
Pull-up Strength Work (Checkmark)
Every 2:00 x 3 Sets
5-10 Strict Pull-ups*
*Tempo: Pause for 3 second with chin over bar, pause for 1 second in the dead hang.
Metcon (AMRAP – Reps)
With 2 Buddies (Teams of 3):
AMRAPx20:00
Max Calorie Echo Bike
and
Max Shuttle Runs
Coach’s Notes: 2 people work at a time while 1 rests. You may switch at any point. Score is total Calories and Shuttle runs combined. If ALL Echo Bikes are in use then the workout can be scaled to C2 Bike.
Coach’s Notes: Ring Rows will be the scale today but we will still use the tempo.