Performance

Announcements

COME CELEBRATE!!!
Saturday, October 14th: Our 4th Anniversary Members Pairs Throwdown! START TIME: 8:30 am/briefing and warm up, 9:00 am/ Wod 1:Heat 1

CrossFit Metric – Performance

Strength

Deadlift

Deadlifts – Every 2:30min

10-8-6-4-2+ reps (not TnG) 31X1

the last set is a max rep set where you should get min 2 reps but no more than 5.

Conditioning

Metcon (4 Rounds for time)

Every 3min x4

250m MAX row