CrossFit – Fri, Dec 6
Save the Date: Certus Xmas party/ 10 year Anniversary 12/14 @6pm
RSVP here by this Fri: Certus Christmas Party – "Grit and Glamour"
RSVP here by this Fri: Certus Christmas Party – "Grit and Glamour"
Performance
Power Clean + Squat Clean (1 Complex every 1:30 x 5 Sets)
Fitness
Russian KBS (15 reps every 1:30 x 5 Sets)
Performance
“Running Grace” (Time)
3 Rounds for time:
400m Run
10 Clean and Jerks 135/95
Coach’s Notes: 12:00 Cap.
Fitness
Metcon (Time)
3 Rounds for time:
400m Run
10 Double DB Clean and Jerks (50/35)
Coach’s Notes: Start light to moderate and build to a challenging weight by the last set.