RP Retest

BET
December 2, 2017
RP Test 2
December 4, 2017

RP Retest

Announcements

-Holiday Party – Friday, 12/15 @ 6:15pm. Potluck + White Elephant Gift Exchange ($20 limit).
-Gym Improvement Days – we would LOVE all your help! Friday, 12/29 @ 3p-7p and Saturday, 12/30 from 10a-3p.
-Personal Coaching is now available at a discounted rate for a limited time.

CrossFit NCS – CrossFit


Warm-up

10 Air Squats

10 Banded KB Swings

10 Push Ups

10 Banded KB Swings

10 Sit Ups

Then,

Cossack Squats x 5 each side

Windmill x 3 each side

Metcon Rehearsal:

Cycle through this sequence until you’ve reached deadlift weight for metcon.

100m Row

5 WB Shots

Deadlift

Metcon

CFNCS – RP1 (AMRAP – Rounds and Reps)

AMRAP 12:

250m row

10 wall ball (20/14) (10/9)

5 deadlift (225/155)

Skill / Strength

Bench Press (5×5)

AHAP. Use a spotter.