Monday 12/29

Last week to be able to sign up for the Sandy Hook Fundraiser! 

We need more RedZone members to sign up to participate and to volunteer. Please talk to a coach or sign up at the front desk to volunteer. 

To sign up to participate please go to 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045?aff=eac2

Fitness -

A. Clean pull under x 3 x 3 sets 

* stay light and work only on speed under the bar

B1. Back Squat x 3 x 3 sets

@ 60 - 65% 

* first rep is a 5 sec pause in bottom

B2. Box jumps x 3 x 3 sets

* find a tough height and work on continence in jump

+

15 min AMRAP

10 kb swings (53/35)

15 knees to elbows

10 cal row

Performance -

A. Clean Pull Under x 3 x 3 sets; bundling each set

B1. Back Squat x 3 x 3 sets @ 70%

* first rep is 5 sec pause in bottom

B2. Seated box jump x 3 x 3 sets; increase height each set

+

15 min AMRAP

10 hang squat cleans (95/65)

15 TTB

30 DU's