04.08.24

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

April 27th // Community Workout @ Great Raft Brewing
Details and FB Event!

Strength: Within 10 minutes:
2 Back Squats @ Max Load
*Build to a tough double in 10 minutes, max of 4 attempts

*Suggested Build up:
1 x 6 @ empty bar-30%
1 x 6 @ 50%
2 x 4 @ 55-65%
2 x 2 @ 65-75%
Reminder of build up as 2s

“Quad City”
As Many Rounds and Reps as possible in 12 minutes:
2 Bar Muscle-Ups
4 Hang Squat Cleans @ 115/80 lbs
8 Front-Racked Barbell Lunges @ 115/80 lbs

*stationary lunges (4/side)
Masters RX: 105/75lb (48/34kg)
Top Scores: 8+ rounds
Minimum Goal: 5+rounds

Scaled
12 min amrap:
4 strict pull ups
4 hang squat clean 95/65lb (43/30kg)
8 alternating front rack lunge steps (4 per leg)

Beginner
12 min amrap:
6 ring rows
4 hang squat clean 65/45lb (30/20kg)
8 alternating front rack lunge steps (4 per leg)