September 7, 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 watch out for the 2x4s! CONCRETE IS COMING!!!
XS CrossFit – General CrossFit
Metcon
Metcon (AMRAP – Reps)
From 0:00-3:00, perform 3 rounds of:
2 pull-ups
4 push-ups
6 sit-ups
From 3:00-6:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 sit-ups
From 6:00-9:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 sit-ups
From 9:00-12:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 sit-ups
Etc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional sit-ups.