CFG - Lacey
1200 - 10 of us
Warm Up
rope skip
pvc around the world
pvc behind the neck press
band shoulder flexion
banded side step
banded pvc front squat
mobility
Weightlifting
Six sets of:
Strict Press (2 reps @ 20X1)
Rest 2 minutes
I kept good tempo and worked up 85-95-105-110-110-110#
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders
I scaled to 5 Pull-ups; 65# thrusters and 60 single unders per round. I completed 3 rounds + 5 pull-ups + 2 thrusters.
R1 ~ 2:00
R2 ~ 2:30
R3 ~ 2:40
R4 ~ 0:50
Lagniappe
4 rope climbs
3x5 banded glute ham raise
New members from Lakewood - Matt and Amanda
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