CrossFit – Mon, Mar 17
LAST CHANCE BONUS POINTS for Affiliate Cup: Leave a 5 star Google review for Certus (1 point each person) Team with the most reviews will also get another 20 points. All scores will be tallied Monday afternoon with the winner announced midweek.
Lost and found will be donated this week so look through and grab your stuff.
Performance & Fitness
Front Squat (5,3,1,1,1)
Metcon (AMRAP – Reps)
EMOMx20:00
Minute 1: Echo Bike Calories
Minute 2: Goblet Squats
Minute 3: Burpees to 6″ Target
Minute 4: KBS
Minute 5: REST
Men’s Rx: 53#
Women’s Rx: 35#
Round 1: 20 sec. work
Round 2: 30 sec. work
Round 3: 40 sec. work
Round 4: 50 sec. of work
Coach’s Notes: Record total reps. Order of the movements doesn’t matter but everyone will rest on minute 5.
Complete a set every 2:00. Work to a 9/10 RPE AKA go heavy but save some meat on the bone.