10/2/15 – Froning Friday

RANT

First!  Final call for new tshirt orders as we are placing the order tomorrow!  If you want one please fill out the sheet on the front desk.

Second – we will be showing the Froning documentary that CrossFit made at the gym tomorrow (Friday) at 7pm.  Would love to see you all there!

CrossFit All Levels

STRENGTH

A. Decline Pushups @21×1, 4xAMRAP, rest :60

or

B. Deficit Pushup @21×1, 4xAMRAP, rest :60

or

C. HR/Modified Pushups @2121, 4×12, rest :60

This continues our gymnastics based pressing progression from last week. Make the appropriate choice on which modification is appropriate for you. 

METCON

12 min AMRAP

12 Deficit Pushups

6 Strict Knees to Elbows @3133

3 Burpee OTB Jumps (30/24)

Dose Response: Muscular Endurance – Note the tempo on the strict K2E. Our goal here is gymnastics-based muscular endurance. Plan your breaks wisely and avoid going to complete failure.