IMPORTANT NOTICE!!!
IF YOU PERFORMED THE OPEN THIS WEEKEND, YOU MUST GET YOUR TIMES IN TODAY BEFORE! THE JUDGE VALIDATES THE SCORES, THE ATHLETE IMPUTS THEM. IF YOU NEED THE SCORES CONTACT centurioncrossfit@gmail.com.
Warm Up
400m jog
10 PVC PT/ATW
10 Kip swing
10 glute bridge
Strength
8 min EMOM
3 Power Cleans 80% 1RM
rest 2 min
8 min EMOM
3 Hang Power Clean 75% 1RM
METCON
"Case of the Mondays"
3 Rounds for time
10 OHS (95/65)
10 GHD Sit Up
10 Pull ups
200m Run
No comments:
Post a Comment