CrossFit – Tue, Dec 3
Save the Date: Certus Xmas party/ 10 year Anniversary 12/14 @6pm
Performance & Fitness
Strength Work (Checkmark)
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy machine in the remaining time
Performance
Metcon (AMRAP – Rounds and Reps)
AMRAPx8:00
2 KBS (70/53)
2 Toes to Bar
*Add 2 Reps to both movements each round
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAPx8:00
2 KBS (70/53)
2 Sit-ups
*Add 2 Reps to both movements each round