15
Sep
9/16/2018
Santiam CrossFit – CrossFit
Announcement
Happy Birthday, Tracy Beckwith!
Metcon (No Measure)
4 rounds for quality
30 ab mat sit ups or 25 GHDs
*only perform this number of GHDs if you are proficient at them and coach has signed off
20 V-Ups
10 Hollow Rocks
1 minute plank
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
10 USA KB Swings 55/35
10 Goblet Squats 55/35
Metcon (AMRAP – Rounds and Reps)
Rest 3 minutes
5 minute AMRAP
8 USA KB Swings 70/55
8 Goblet Squats 70/55