CrossFit – Mon, Dec 9
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
Back Squat (2 Reps every 2:00 x 3 Sets)
Fitness
Back Squat (6 Reps every 2:00 x 3 Sets)
Coach’s Notes: Use a challenging weight for all 3 sets.
Performance & Fitness
Metcon (Time)
2 Rounds for Time:
30 Box Jump Overs (24/20)
30/25 Calorie Row or Bike
*8:00 Cap
Coach’s Notes: Push the pace.
Coach’s Notes: Start at 85% and build to a 2RM for the day.