CrossFit – Mon, Nov 25
Save the Date: Certus Xmas party/ 10 year Anniversary 12/14 @6pm

Performance & Fitness
Deadlift (3 Banded reps EMOMx5:00)

Coach’s Notes: Use around 60-65% of your 1RM. The goal is to move with max speed.

Metcon (Time)

For Time:

21-15-9

Lateral Bar Burpees

Hang Power Cleans (115/75)

*7:00 Cap

Coach’s Notes: This workout is a controlled sprint. Push the pace.