CrossFit – Fri, Oct 23
Novemberfest 11/2-11/7. Show up all week for fun and giveaways!
Sign-up for Grand Prix here: Certus Grand Prix '26
Link for donations: Certus Grand Prix Raffle Items
Front Squat (3 total sets
EMOM x 3
Front Squat x 15 sec AMRAP @ 80%
Rest 2 min)
EMOM x 3
Front Squat x 15 sec AMRAP @ 80%
Rest 2 min)
Metcon (AMRAP – Reps)
For total Reps:
1:00- Clean and Jerk (115/75, ADV:135/95)
Rest 1:00
2:00- Clean and Jerks (135/95, ADV: 185/125)
Rest 1:00
3:00- Clean and Jerks (165/115, ADV: 225/155)
*Masters 55+ Rx: 95/65, 115/75, 135,85
Coach’s Notes: Score is total reps added up.
Coach’s Notes: Weight stays the same across each set.