CrossFit – Thu, Jun 25
Summer Slam is back! Check the link to sign-up: Certus Summer Slam '26 Registration
Strength Work (Checkmark)
Every 2:30 x 3 Sets
12-14 Alternating DB Bench Press
12 Band Pull Aparts w/ 1sec. pause
Metcon (AMRAP – Rounds and Reps)
AMRAPx18:00
300m/250m Row or Ski
15 Russian Kettlebell Swings (53/35, ADV: 70/53)
100 meters Single Kettlebell Farmer Carry
Coach’s Notes: Every 60m/50m on machine counts as 1 rep. Every 25m FC counts as 1 rep. You may switch arms at any point.