CrossFit – Wed, Oct 22
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:
6-8 Pendlay Rows
1:00 Farmer’s Hold (AHAP)
Metcon (AMRAP – Reps)
EMOMx15:00
Interval 1: 60 Double-unders
Interval 2: 15 UB Kettlebell Swings (70/53)
Interval 3: 30 Second AMRAP Handstand Push-ups (ADV: 3″/2″ deficit)
Coach’s Notes: Record total HSPU. Focus today is quality reps. Cap double-unders at 40 seconds if you’re practicing. KBS must be unbroken for this to be Rx.