Announcements
STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.
FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.
CrossFit Armed – CrossFit
Warm-up (No Measure)
dynamic warm-up
Deadlift (Top of every 2 minutes wave 3/2/1 x 3 80% 85% 90%)
minute 0: 3 reps 80%
minute 2: 2 reps 85%
minute 4: 1 rep 90%
minute 6: 3 80%
minute 8: 2 85%
minute 10: 1 90%
minute 12: 3 80%
minute 14: 2 85%
minute 16: 1 90%
Metcon (Time)
30-20-10
toes to bar
front rack lunges 95/65 *alt
10 minute cap
