13 Aug CrossFit

Announcements

METRIC UPDATE
– New Class at 7:30 am is up and running (Monday/Wednesday/Friday only)!!!
– Late cancellation now is 10 HOURS prior to class for 5:30/6:30/7:30 am and 3 HOURS for all other classes, if you cancel after the 10 or 3 hour period you will be charged a $7,00 fee.
– Reservation open 72 hours prior to class

CrossFit Metric – Open Gym

View Public Whiteboard

A: Metcon (No Measure)

EMOM 9 (3 rounds)

M1: Side Box Step Ups, 10-12, Left

M2: Side Box Step Ups. 10-12, Right

M3: Inverted Barbell Row, 10-12, 3011

B: Metcon (Time)

For time:

1000/800 m Row

25 Back Squat, 155/115

15 Ring Dips

20 Back Squats, 155/115

10 Ring Dips

15 Back Squats, 155/115

5 Ring Dips

1000/800 m Row

Fitness:

115/75

Scale Dips with Push Ups
17 minute time cap