9/4/13 – No Open Gym on Sunday

METCON

15 min AMRAP

Buy In: 100 Double Unders

4-8-12-16-20-etc, etc, etc

Shoulder to Overhead (135/95)

 Pullups

Coach’s Challenge: CTB Pullups

RANT

Reminder, there will be no Open Gym this Sunday due to the home Panthers game.

CrossFit Performance

METCON

15 min AMRAP

Buy In: 100 Double Unders

4-8-12-16-20-etc, etc, etc

Shoulder to Overhead (135/95)

 Pullups

Coach’s Challenge: CTB Pullups

CrossFit Fundamentals

SKILL

Ring Dips

METCON

Buy In: 800m Run

4 Rounds For Time

15 Dips

20 Weighted AbMat Situps (25/15)

Cash Out: 800m Run