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)
3 x NFT
side shuffle down + back x 2
5 jump squats
10 shoulder taps
5 kip swings
Front Squat (top of every 2 minutes build to a heavy single )
5 – 75%
3 – 80%
3 – 85%
1 – 90%
1 – 95%
1 – 100+%
Metcon (AMRAP – Reps)
AMRAP 12
50 calorie row
35 front squats 95/65
20 chest to bar pull-ups
