SUNDAY

Another great day tackling Open 19.3!! If you didn’t get it done, please come in today to be judged.

If you have not pre-registered for Shred, class is full. If you are registered and will not be able to make it in, unregister so those on the wait list can get in. Do it asap. Please don’t be a no show last minute in the am. In order to pre register you must have the TRIIB app on your phone. You will not be able to arrive at 8 am and check in for class.

METCON:

OPEN

EMOM X 15 MIN

Min 1 15/12 cal row

Min 2 20 wall balls 20/14

Min 3 max Russian kb swings 70/44

PERFORMANCE

EMOM X 15 MIN

Min 1 15/12 cal row

Min 2 20 wall balls 20/14

Mind 3 max Russian kb swings 53/35

FITNESS

EMOM X 15 MIN

Min 1 15/12 cal row

Min 2 20 wall balls 14/10

Min 3 max Russian kb swings 35/18

***Score is KBS reps

SHRED

“The Golden Six”

50/40 cal row buy in

40 Back Squat 135/95

30 Bench Presses 135/75

30 Strict Chin ups-Supinated

40 Strict Barbell Press 75/45

30 Barbell Curls 75/45

100 Crunches 

50/40 cal assault bike cash out 

You will have three scores… Row, Chipper and Bike