CrossFit – Thu, Dec 5
Save the Date: Certus Xmas party/ 10 year Anniversary 12/14 @6pm
RSVP here by this Fri:  Certus Christmas Party – "Grit and Glamour"

Performance & Fitness
Skill Work (Checkmark)

15:00- Bar Muscle-up Skill Work

Metcon (5 Rounds for reps)

Complete a round every 3:00 x 5 Sets

20/15 Calorie Row sprint Damper 10/8

50 Double-unders (scale:75 Singles)

Coach’s Notes: Record the time it takes to complete each round. Cap each round at 1:30.