September 6, 2016
by Alex Etzen
Announcements
The gym will be CLOSED to the public/members after the 6:15 class on Thursday this week, and will resume classes as normal on Friday. Please be aware that 9:30 through 7:30 classes will be cancelled this Thursday! Please be watch out for the 2x4s! CONCRETE IS COMING!!!
XS CrossFit – General CrossFit
Weightlifting
Back Squat (3-3-3-3-3rm)
Build to a 3rm back squat with a 5 second pause at parallel each rep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
– 10m goblet lunge (53/35)
– 10 burpees
– 10m goblet lunge
– 10 alternating kb snatch