CrossFit – Fri, Nov 21
Save the date! Certus Xmas party Sat. 12/13
Performance
Split Jerk (2 Reps every 2:00 x 5 Sets)
Fitness
Push Press (2 Reps Every 2:00 x 5 Sets)
Coach’s Notes: Keep the weight between 70-80% of 1RM or around 7RPE.
Performance & Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAPx12:00
40 Air Squats
20 Toes to Bar
20 Wall Balls (20/14)
20 Pull-ups (ADV: Chest to Bar Pull-ups)
Coach’s Notes: Keep the weight between 70-80% of 1RM or around 7RPE.