CrossFit – Sat, Oct 18
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
Metcon (AMRAP – Reps)
With a Partner:
3 Sets:
2:00- Calorie Row
2:00- Double DB Box Step Ups (50/35 to 20″ box for all)
2:00- Pull-ups (ADV: Ring Muscle Ups)
2:00- Double DB Ground to Overhead (50/35)
“Optional” Finisher (Checkmark)
2-3 Sets:
10-12 Alternating DB Curls
15 Single DB Tricep Kick Backs on each side
Rest as needed
Coach’s Notes: 1 person works at a time. Switch at any point.