CrossFit – Fri, Oct 10
Get Signed-up for our in-house Comp during Novemberfest! Details and sign-up at link below
Certus Grand Prix Sign-up
Certus Grand Prix Sign-up
Performance
Snatch (2,2,2,1,1,1)
Fitness
Double KB Sumo Deadlift (10 Reps every 2:00 x 6 Sets)
Performance Option (AMRAP – Rounds and Reps)
AMRAPx12:00
3, 6, 9, 12…
Ground to Overhead (135/95lb)
Box Jump Overs (24/20)
Toes to bar
*Add 3 reps to every movement each round
Coach’s Notes: Ground to Overhead can be a Snatch or Clean and Jerk.
Fitness Option (AMRAP – Rounds and Reps)
AMRAPx12:00
3, 6, 9, 12…
American KBS (53/35)
Box Jump Overs (24/20)
Sit-ups
*Add 3 reps to every movement each round
Coach’s Notes: Complete a set every 2:00. Start around 75% and finish around 88%.