Week 1 Cycle 3

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 – Performance Training

A: Box Squat (10 x 2 @ 50-60% R45s)

Focus on SPEED off of box

B: Metcon (Time)

For Time:

50 DBall Squats 100/80

*must be completed in sets of 5
DBall must be in front of you, not on shoulder

C: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

Climb the ladder

1 Muscle Up

1 Power Clean 185/125

2/2, 3/3, 4/4, etc..

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