CrossFit – Thu, Aug 6
Save the date: Certus Summer Party Sat. Aug. 8th at 3pm
RSVP here: Certus Summer Party RSVP
RSVP here: Certus Summer Party RSVP
Strength Work (Checkmark)
EMOMx9:00
Interval 1: 6-8 DB Chainsaw Rows/arm
Interval 2: 30 seconds banded bicep curls
Interval 3: REST
Metcon (AMRAP – Reps)
3 Sets:
AMRAPx2:00
300/250m Row or Ski or 600/500m C2 Bike
Max Distance Farmer’s Carry (70/53)
Rest 1:00
AMRAPx2:00
300/250m Row or Ski or 600/500m C2 Bike
Max Distance Sandbag Bear Hug Carry (150/100)
Rest 1:00
Coach’s Notes: Every 25′ completed counts as 1 rep for both Farmer’s Carry and Sandbag Carry. You should have a minimum of 30 seconds for your carries.