ANNOUNCEMENT
Bring a Friend Day on Saturday, September 7th
Schedule:
8am Community CrossFit
9am Weightlifting
10am PUMP
11am Bring a Friend!
Bring in that buddy who always tells you they want to try CrossFit with you! Show them why you’re so fit . Let us know who you’re bringing by filling out THIS form. See you then!
STRENGTH:
——ADVANCED——
5 x 4 Weighted Strict Pull-up Building
——INTERMEDIATE/BEGINNER——
EMOM 10 of:
3 Strict Pull-ups
*Bands may be used for assistance
——FITNESS——
EMOM 10 of:
6 Ring Rows
——NOTE——
-Same as two weeks ago, with the exception of less reps for the weighted pull-ups (goal is heavier if you were here)
CONDITIONING:
——RX+——
Every 12 Minutes x 2 rounds:
400m Run
20 KB Swings @ 70/53
40 T2B
20 KB Swings
400m Run
——RX——
Every 12 Minutes x 2 rounds:
400m Run
10 KB Swings @ 70/53
10 T2B
10 KB Swings
10 T2B
10 KB Swings
10 T2B
10 KB Swings
400m Run
——FITNESS——
Every 12 Minutes x 2 rounds:
400m Run (or 1k Bike)
20 KB Swings
40 Abmat Sit-ups
20 KB Swings
400m Run (or 1k Bike)
