CrossFit – Mon, Oct 26
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
Squat Snatch (1 rep EMOMx5:00)
Metcon (AMRAP – Rounds & Reps)
AMRAPx12:00
800m Run Buy-in,
AMRAP in remaining time:
10 Chest to Bar Pull-ups
10 Lateral Bar Burpees
10 Overhead Squats (95/65)
Coach’s Notes: Buy-in should take 5:00 or less. Scale distance if needed. OHS can be scaled to Front Squat. Record rounds and reps completed after the run.
Coach’s Notes: Use the same weight for all 5 sets. Should be around 85% of 1RM. Goal today is to hit more reps at a heavier percentage with less rest than last week.