CrossFit – Wed, Nov 27
Save the Date: Certus Xmas party/ 10 year Anniversary 12/14 @6pm
Performance
Split Jerk (2 Reps every 1:30 x 5 Sets)
Fitness
Half Kneeling Single Arm DB Press (4 Reps each arm every 1:30 x 5 Sets)
Fitness
Metcon (Time)
For Time:
10,9,8,7,6,5,4,3,2,1
Strict Pull-up
Box Jump (24/20)
Performance
Metcon (Time)
For Time:
10-8-6-4-2
Bar Muscle-up
20-16-12-8-4
Box Jumps (24/20)
Coach’s Notes: Build over the 5 sets as long as technique is there.