Flex Friday

Announcements

💥CCBR ATHLETES💥
Wear Your Colors this Month!
Blue on Monday = TEAM CCBR 🙌💪
Pink on Wednesday = Breast Cancer Awareness💗
Red on Friday = ❤️ Veterans
Sat. Oct. 13th @ 9:45am SOCO hopdoddy WOD + $5 off 🍔
Oct. 15-19 Bring a 👯‍♀️ FRIEND week 🙌!!
The annual “Best of Austin” poll by Austin Fit Magazine is back‼️
We need your help voting CrossFit Central as the best gym in Austin! 💯
www.AustinFitMagazine.com
CrossFit Central Happy Hour🍻
Friday, October 26th 5pm-8pm
Location: TBD

CrossFit Central Burnet Road – CrossFit

Weightlifting

A1: Bench Press (5 x 3 *build)

A2: Single arm DB Row (5 x 5 *AHAP @31×1)

Metcon

B: Sit-ups (100 sit ups for time:)

*4min cap

R1M then complete C – if U do not complete, move to C (skip rest )

C: Pull-ups (50 pull ups for time)

*4min cap

*R1M then move to D

D: Hang Power Clean (30 Hang power Clean 95/65)

*2min cap

**score time in comments

NO DROPPING BB!!

Metcon

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