CrossFit – Sun, Aug 10
Ladies night at Ulta Salon – Thursday 8/14  5-7pm.  Deep condition treatment, blow out and style $45.  Only 6 spots available, text Lori to RSVP 510-825-5913StrongHer than the rest – kicks off 8/18.  It's our next Small Group Specialized Training  for Women only.
The group maxes out at 6, so reach out to Lori or Ty asap to claim your spot.
This is a MetFix Method Program and is separate from a CrossFit membership.
M,W,F 10:30–11:30am

Warm-up

Soldier kick

Runners lunge

200 M Run

3 step 3 squat

samson

side lunge

EMOM

5 min emom

start w empty bar – add weight each min.

5 back squats

Back Squat (6×2 record heaviest 1×2)
Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

12 front squats 75/55 (rx+ 115/75)

200 M run

12 Deadlift

200 M Run

Cooldown
  1. couch
  2. kneeling hamstring
  3. up dog/down dog
  4. half kneeling thoracic rotation (against wall)