CrossFit – Sat, Dec 14
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"
Fitness
Metcon (AMRAP – Reps)
With a partner:
AMRAPx6:00
Partner 1: 24/20 Calorie Row
Partner 2: 8 Box Jumps (30/24) + 4 Wall Walks
Partners will switch once both have completed each station then:
Max rep Strict Pull-ups in remaining time
Rest 2:00
Performance
Metcon (AMRAP – Reps)
With a partner:
AMRAPx6:00
Partner 1: 24/20 Calorie Echo Bike
Partner 2: 12 Box Jumps (30/24) + 6 Wall Walks
Partners will switch once both have completed each station then:
Max rep Rope Climbs in remaining time
Rest 2:00
Coach’s Notes: Modify Calories, BJ and WW if not completed in 4:00. Both partners work at the same time on the rower, BJ and WW. Only one partner works at a time on Strict Pull-ups. Score is total pull-ups