CrossFit – Tue, Oct 20
Novemberfest 11/2-11/7. Show up all week for fun and giveaways!
Sign-up for Grand Prix here: Certus Grand Prix '26
Link for donations: Certus Grand Prix Raffle Items
Skill Work (Checkmark)
EMOMx6:00
3-6 Reps of:
Beginner: Jumping Bar Muscle-ups
Intermediate: Band Assisted Bar Muscle-up
Advanced: Bar Muscle-ups
Metcon (Time)
3 Rounds for Time
200m Run
30 Box Step-ups (24/20)
200m Run
10/7 Strict Pull-ups
Rest 1:30 between rounds
Advanced option: Wear 20/14# vest
*20:00 Cap