July 6, 2016
by Alex Etzen
Announcements
FYI: Due to a Young Life event taking place at the gym, we will be canceling 6:30, On-Ramp, and 7:30 class on Friday July 8th this week.
XS CrossFit – General CrossFit
Weightlifting
Bench Press (3-3-3-3-3RM)
Work up in weight to find a 3 rep max.
Metcon
Metcon (Distance)
Row Intervals:
8 rounds:
-1:30 row
-0:30 rest
Score is total distance rowed.
Set up the row as a custom workout from the home screen:
-select workout
-new workout
-intervals: time
-set work to 1:30 and rest to 0:30