CrossFit – Wed, Oct 15
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 & Fitness
Strength Work (Checkmark)
Every 3:00 x 3 Sets
2-3 Strict Pull-ups (weighted)
1 max UB set Deficit Push-ups
Weighted Strict Pull-up (Use this to record weights is needed)
Metcon (AMRAP – Reps)
EMOMx12:00
Interval 1: Max Alternating DB Snatch (50/35)
Interval 2: Max Toes to Bar
Interval 3: REST
Coach’s Notes: Record total reps.
Coach’s Notes: Deficit push-ups will be done on plates. Scale to the knees if needed.