Flex Friday

Announcements

💥CCBR ATHLETES💥
Thurs 8/9 @ 6:15pm Fire🔥 & Ice💎
Everyone gets 1 FREE TRIAL‼️ Go to the Wodify app to reserve your spot!
Fri. 8/10 6:30pm – 8:30pm @ CCBR 1st Annual CC Honor Roll!!🎉🎉
Light snacks, great company and lots of celebration will be provided. BYOB
Sat 8/11 9:45 Burgers & Barbells @ hopdoddy SOCO
Sat. 8/25 @ CCDT 9th Annual Iron Belle Competition 💪👯‍♂️🙌
Divisions: RX, Scaled, Masters & Girls

CrossFit Central Burnet Road – CrossFit

Weightlifting

A1: Half Kneeling Landmine Press (3 x 8R/8L)

*15min to complete A1,A2, & A3

A2: L-Sit (3 x 45sec )

*accumulate 45s each rd

*parallettes

A3: 100m Row (Time)

100m Row
*3 sets: 65%,80%, 95%

Metcon

B: Metcon (Time)

8min Time Cap

400m Run

10R/10L KB snatch

200m Run

10R/10L KB Clean & Press

100m Run

20 AKB Swings

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