Work Out of the Day
3 Rounds
In 2 Minutes Complete
200m Run
Then AMRAP Burpees
Rest 1 Minute
In 2 Minutes Complete
200m Run
Then AMRAP Shoulder to Overheads 115/75
Rest 1 Minute
In 2 Minutes Complete
200m Run
Then AMRAP Double Unders
Rest 1 Minute
RX+ S20 Ladder
115/75, 135/85, 155,95
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!!
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 […]
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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