March 13, 2017
by Alex Etzen
Announcements
New women’s jackets!!! I’ve had a number of ladies ask about us getting some women’s cut jackets and quarter zips in. They are finally here and only $32. We have a limited number of jackets at each size and color so if you are interested get it quick!
XS CrossFit – General CrossFit
Weightlifting
Front Squat (8 x 4)
Perform 8 sets of 4 front squats, all at 80% of your 1-rep-max F.S.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 MINUTE AMRAP:
-100m Sprint
-11 Knees-to-Elbows
50m will count as one rep, so 13 reps per round.