Wednesday"Crossfit Total"Three attempts of each lift:• Back squat 1-1-1• Shoulder Press 1-1-1• Deadlift 1-1-1 -then-Optional:3 SETS20 Ring Rows (Rings set at armpit height)30 Push Ups-Rest 1:00 b/t Sets-
27-21-15-9 – 151116
I hope you relaxed this weekend. It’s time to get back to work!
Don’t forget: this Friday is Iron Hero CrossFit’s second ever Stink n Drink! As soon as we finish the 5:30pm class, we will be heading over to the Ice House Sports Bar for some food and some drinks (paleo drinks, of course).
Since I seem to be doing a poor job at making the video for the Thank You for our 500+ likes on Facebook, here’s some of the details:
We will be doing a giveaway of a whole bunch of junk/swag. What exactly?
- An IHCF Tank Top ($20 value)
- An IHCF T-Shirt ($20 value)
- A 24 can case of FitAid ($72 value)
- A $129 IHCF Gift Card good for any of our services
All of this as a Thank You for helping us get to over 500 likes on Facebook!
There details of the giveaway will follow!
Stay tuned!
MetCon
12min AMRAP of:
27 Russian Swings (24/16)
21 Goblet Squats (24/16)
15 Ab Mat Situps
9 Pullups
Startin’ the week with a bit of a lung burner!
