27 Aug Performance

Announcements

Labour Day Monday, Sept 2nd Schedule: 8:30 AM & 9:30 AM Fitness/Performance with Blaise! All other classes cancelled.

CrossFit Metric – Performance

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A: Metcon (Weight)

E3MOM for 12 minutes (4 sets):

A1: Barbell GoodMornings, 6-8, 30X0

A2: Back Rack Reverse Lunge, 6-8 E/S, 20X0

B: Metcon (Time)

For time:

21-15-9

Deadlift, 225/155

Ring Dip

10 min time cap
Scale Dips with bands, bar dips or quality push ups