January 30,2019
Accessory Work: 15 mins
4 Sets
5-8 Strict Pull- Ups w/:03 pause at the bottom
:30 Ring Plank
:20 L-Sit
Rest as needed
To Scale L- Sit utilize (Box)
AMRAP 15 Mins
200 m Run
30 KB Snatches 53/35
45 Double Under
Warm-Up x2
100 Singles Under
15 WB
10 PVC Sots Press
10 HR Push- Ups
Athletes the time has come for Centurion Crossfit to relocate back to Kieschnick Gym. In order for this move to be a success were going to need help from all available members. Anyone available to assist with the move please meet Coach David on Friday at our current training location @ 1515. Once again we appreciate your patience and assistance, we thank you in advance for assisting with the relocation.
Accessory Work: 15 mins
4 Sets
5-8 Strict Pull- Ups w/:03 pause at the bottom
:30 Ring Plank
:20 L-Sit
Rest as needed
To Scale L- Sit utilize (Box)
AMRAP 15 Mins
200 m Run
30 KB Snatches 53/35
45 Double Under
Warm-Up x2
100 Singles Under
15 WB
10 PVC Sots Press
10 HR Push- Ups
Athletes the time has come for Centurion Crossfit to relocate back to Kieschnick Gym. In order for this move to be a success were going to need help from all available members. Anyone available to assist with the move please meet Coach David on Friday at our current training location @ 1515. Once again we appreciate your patience and assistance, we thank you in advance for assisting with the relocation.
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