CrossFit – Wed, Dec 11
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 Snatch (3 TNG reps EMOMx5:00)
Fitness
Kettlebell Swing (10 Reps EMOMx5:00)
Performance & Fitness
Metcon (AMRAP – Rounds and Reps)
3 Sets:
AMRAPx3:00
6 Deadlifts (225/155)
12 Wall Balls (20/14)
Rest 1:00
Coach’s Notes: Start from where you left off after the rest.
Coach’s Notes: Keep the wight moderate and move with good technique and speed.