Tuesday 10/22

“Test 3”

Tabata Squat

Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of
rest for 8 intervals. Tabata score is the least number of reps performed
in any of the eight intervals. Begin time for muscle-ups immediately
after the last 10 second rest interval. Test score equals Tabata score
multiplied by number of muscle-ups completed.


The CrossFit SAC mobile APP is LIVE!

You can now adjust your class schedule through either your Android or iPhone by using a mobile APP. Follow the link below that corresponds to the type of phone you’re using or feel free to do a search in the Google Play store or on iTunes for CF SAC and you should find what you’re looking for.

Now it’s easier than ever for all of you to make sure you’re signed up for class before showing up or to change your schedule in a pain free manner.


Android click here


iPhone click here


W- Every 3 Min for 6 sets
3 Front Squat with a 4 sec eccentric, explode up. Work to a weight that is heavy but FAST up

G- Weighted Pull Up
Find heavy 5, heavy 3, heavy 1 and work back down



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