May 26, 2020
WE ARE OPEN…
Please take notice of the Updated Schedule and the Class Registration. Class Registration can be found at https://www.southerncolumbuscrossfit.com/events/
A Few Protocols to Follow:
1. Gym will OPEN 10-15 minutes prior to class start time, so if door is locked, that is why.
2. Wash Hands or Use Sanitizer upon entry.
3. Use the Restroom if need be.
4. Grab your NEEDED Personal Gear and head to Marked Red Space.
5. Get Ready to Kick Ass!!!
Metcon: (For time)
21-15-9 reps of:
Calorie Row
Thrusters (95/65)
Directly into…
9-15-21 reps of:
Calorie Row
Burpees Over Rower
Accessory Work:
3 sets of:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
