Take Down Tuesday

Announcements

💥CCBR ATHLETES💥
Fire 🔥& Ice 💎 Recovery Program
Beginning on July 10th, stay tuned for times!
Everyone gets 1 FREE TRIAL‼️
Sat. 7/14 Burgers & Barbells 🍔 9:45am @ hopdoddy Anderson Ln.
Sat 7/28 CrossFit Central Workout + NLand 🌊Surf Session!
8:00am – 11am Cost: $40
9th Annual Iron Belle 💪👯‍♂️🙌Sat, Aug 25th @ CrossFit Central Downtown
Divisions: RX, Scaled, Masters 40+ and Girls

CrossFit Central Burnet Road – CrossFit

Weightlifting

A: Back Squat (5×5 *build )

*E90s

**these are fast sets – be ready to add wt

B: Front Squat (3×5 *build)

*E90s

**start at 60-70%

Aa: Shoulder Press (4 x 2, 1 x1 )

*e90ish sec

Bb: Assault Bike (3 x 10cal sprint guys, 8cal girls)

*R90s b/w sets

Metcon

C : Metcon (Time)

400m run

10 Deadlift 155/115 Rx+185/155

10 T2B

1 Rope Ascent *scale- 5 strict pull ups

x3
*12min cap

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