It was an outstanding weekend for MVMNT members and staff!! Congrats to our new Level 3s!!! We will test all levels again next month and be on the lookout for MVMNT101 workshop date announcement.
Huge CONGRATULATIONS to Trent who graduated from SPSU on Saturday with his degree in construction engineering!!
Southeast Regionals this weekend! We have two FREE tickets to Friday and Sunday. If you’d like them, please email ivy@crossfitonthesquare.com. We’ll have details for Saturday & Sunday carpool to the event towards the end of the week.
Warmup
Jump Rope 3 Minutes
10 Downdog Push-ups
10 Internal/External Shoulder rotations (either with Indian Clubs or 5# plates)
Lift
Levels 2-4
3 x [2/3/5/10]
Bench Press
Add 3-5% to last week’s load OR sets across at 60% of 1RM. There are 12 work sets, ALL to be done at the same weight. Rest 60- 120 seconds between sets. Please be mindful of the rest intervals, classes are running over because some of you aren’t paying attention. If you haven’t recovered enough in 1-2 min to get all the reps, then your weight is too heavy.
Levels 0/1
10 x 6
Kettlebell Floor Press
Conditioning
“Devenir-autre”
Levels 3/4
8 Minutes AMRAP
15 Burpees
30 Double Unders
Levels 0-2
Substitute 120 Single Unders if necessary.