8/22/19

Announcements

September First we will be going to Burn the Ships CrossFit to participate in a Olympic Lifting Class. Afterwards we will be going to Fox N Hare Brewery for food and drinks. $20 Drop in and RVSP at the gym!!

VIP CrossFit – CrossFit

Metcon (2 Rounds for reps)

2 Rounds for combined reps

Partner 1 does 4 minutes on bike for Caloires

at 4 minute mark Partner 1 goes to Bench Press and Partner 2 starts the Bike at 8 minute mark partner 1 is done and partner 2 starts the bench press.

After round 1 rest at least 5 minutes between rounds

Round 1 Bench Press Weight

135/85

Round 2 Bench Press Weight – 155/105