Saturday, 17 August 2019 Fundamentals Course

Fundamentals starts at 0900 on the Shogun Crossfit pad.

Please arrive at 0845 to pay the $5 fee with the Risner Gym.

Bring your receipt to our staff.

0630 Shogun Athletes

Warm-up

2 min Assault bike

PVC shoulder movements

50 Jumping jacks

Metcon:

For time:

30 Clean & Jerks 135/95lbs

Shogun Mile

10 rope climbs 15 ft

Shogun Mile

100 Bar facing burpees

Rest 10 min then

5 Rounds for time:

50 Double Unders

50 ft Handstand Walk

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