10/22/15 – SouthEnd Hustles Harder

RANT

Reminder that we have our new “SouthEnd Hustles Harder” shirts in!  If you want one, make sure to tell a coach which size you are taking and we can charge it directly to your account (or you can give cash or a check for it, too).  If you pre-ordered one be sure to pick it up off the front desk!

CrossFit All Levels

STRENGTH

Iron Scap

You will now be focusing on a separate application of CrossOver Symmetry, from activating the muscle to strengthening it. This resistance program take a while to complete, so do not be late!

METCON

15 min AMRAP

400m Run

30 Abmat Situps

20 KB Swings (53/35)

10 OTB Box Jumps (24/20)

Strength Class

A. Back Squat @21×2, 4×2.2, rest :30/2:00

B. Hip Extensions@21×2, 3×10, rest as needed

C. Iron Scap