Workout of The Day
“ThreeSeventeen”
3 Rounds for time:
17 Ring push ups
17 Slamball sit ups 30/20
17 Kettle bell 70/53
Run 400m
Post time to beyond the whiteboard
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Holiday Schedule Monday, Dec 23rd -Normal Schedule Tuesday, Dec 24th (Christmas Eve) -5am,6am,8am,9am and 10am -No Evening Classes Wednesday, Dec 25th (Christmas Day) -Closed Thursday- Sunday (26th-29th) -Closed for Remodeling/Painting All SinCity South members are free to workout at OutCast CrossFit!!
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Work Out of the Day Strength 5-3-1 Front Squat *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Metcon […]
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Work Out of the Day Strength/Skill EMOM x 8 MINUTES MIN 1 – Slep Push or Farmers Carry (Heavy) MIN 2 – Static Hold of Choice!* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Metcon AMRAP x 20 MINUTES 15 Up-Downs 30 Double Unders 1:00 Wall-Sit 30 […]
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