Inguz Update: The CrossFit Inguz Holiday Party is on Friday, December 17th at 6:00pm at the Malted Barley in Westerly, RI. Tickets can be purchased at the Inguz this week, or at the door on Friday night. Cost is $10 per person. Friends and family are welcome!!
*NO 5:30PM CLASS ON FRIDAY NIGHT*
On the 3:00 x 7 Rounds:
400 Meter Run, 500 Meter Row, or 1000 Meter Bike
12 Chest to Bar Pull Ups
*Post slowest time to the whiteboard.
4 Sets of 8 @ 65% 1RM
1 Sets of 8+ @ 65% 1RM
[Leave 2-3 Reps In The Tank On Max Set]
With a 24 Minute Clock…
10 Banded Bicep Curls
10 Banded Tricep Extensions
10 Banded Rows
Directly into AMRAP with the time remaining…
5 Broad Jump to Reverse Bear Crawl
10 Side Lunge + Forward Lunge Combo (5 each side)