Throw Down Thursday

Announcements

💥CCBR ATHLETES💥
Sat 7/14 Burgers & Barbells 🍔 9:45am @ hopdoddy Anderson Ln.
Sun 7/15 10am Fire 🔥& Ice 💎 Open to 7 athletes!
Everyone gets 1 FREE TRIAL‼️
Sat 7/21 Nutrition Meeting + 21 Day Nutrition Challenge Kick Off!
Sat 7/28 CrossFit Central Workout + NLand 🌊Surf Session!
8:00am – 11am Cost: $40
Sat Aug 25th @ CCDT 9th Annual Iron Belle 💪👯‍♂️🙌
Divisions: RX, Scaled, Masters & Girls

CrossFit Central Burnet Road – CrossFit

Weightlifting

A: Clean and Jerk (15min to Find a Max Cl&J for today)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

3 MU scale = 4 pull up + 4 dips = 1 MU

15 Wall Ball 20/14

30 DU (60sec cap)

Cash Out

C: Cash Out #6

1) 20 In & Outs x 2 (forward/back=1)

2) 60 Alt V – ups x 2

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