Today is the last day to sign up for the 1st Annual Inferno Family Beach Bash Competition at Avila Beach on Saturday September 22!!! THERE WIL NOT BE ANY "DAY OF" REGISTRATIONS!!!! YOU MUST PRE-REGISTER!!!!! Dont miss out on the coolest event you could be apart of in Crossfit!! Hit the link below to sign up!!!!! ITS ONLY $25 for Registration, a shirt and some serious fun in the sun! You know ITS ALWAYS SUNNY IN AVILA!!!!!
FEEL THE BURN!!!!
INFERNO Warm-up x 3
Complete the following:
4 Rounds for time:
*Each Round is 1 minute total and then 1 minute rest between each round. Weight is the SAME for all movements
Rd 1: 20 Burpees then Max Rep Shoulder to Overhead (115#, 75#)
Rd 2: 20 Burpees then Max Reps Hang Squat Cleans (115#, 75#)
Rd 3: 20 Burpees then Max Reps Hang Power Snatch (115#, 75#)
Rd 4: 20 Burpees then Max Reps Thrusters (115#, 75#)
Tabata Deadlift (315#, 225# or aim for 10-12 reps in the first round)
*8 rounds of Max Deadlifts in 20 seconds and 10 seconds rest.
How long to accumulate 3 minutes in the L-Sit?
ON RAMP CLASS Day 6: Double Unders, Thrusters, Med Ball
MWOD........get your posterior chain ready to go! [youtube https://www.youtube.com/watch?v=f8MypXBKQj8]
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