CrossFit – Sat, Dec 7
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 & Fitness
Metcon (AMRAP – Rounds and Reps)
With a partner:
AMRAPx25:00
Buy-in: 500m Row/1000m C2 Bike
AMRAP in remaining time:
50 Wall Balls (20/14)
50 Pull-ups (ADV: chest to bar)
50 Wall Balls
50 Alternating DB Snatch (50/35, ADV:70/50)
Coach’s Notes: Partner A will Row 500m while Partner B Bikes 1000m then both partners will switch. 1 person will work at a time for the remaining movements.