**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP**
Please come and support you gym members competing!
COMPETITION DETAILS CLICK HERE!!!
Metcon
Baseline (Time)
500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups
Weightlifting
Deadlift (1RM (of possible 3RM) @ 20X0 tempo)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 2 rep
* Set 5 – 100% of possible 3-RM x 1 rep
*Soon we will test 3RM
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 2 rep
* Set 5 – 100% of possible 3-RM x 1 rep
*Soon we will test 3RM