Announcements
Sat Aug 5- Coed Partner in house comp
– Cookout afterwards at Angry Tonys!
Sat Aug 12th 9 am class only offsite at ghiloni park Coach Colin’s boot camp
CrossFit Crag – CrossFit
Metcon
Sophie’s Ladder (AMRAP – Reps)
20 Min AMRAP
1 Round:
4 HSPUs
8 C2B Pull Ups
12 Air Squats
Then 100m Run
2 Rounds:
4 HSPUs
8 C2B Pul Ups
12 Air Squats
Then 100m Run
3 Rounds:
4 HSPUs
8 C2B Pull Ups
12 Air Squats
Then 100m Run
4 Rounds:
ect…
ect…
ect…
*** Continue Adding 1 Round After Each 100m Run***
Scaling Options!!!
HSPU: 2 Wall Walks
4 Pike Push Ups
C2B Pull Up: 8 Pull Up
8 Jumping C2B
8 Jumping Pull Up
Air Squat: 12 Box Squats
12 Ab Mat Sit Up