Team buy in: 200 calorie row
Then, working in pairs. Each pair must complete.
Step ups, in sync
sit ups in sync
Team 2 mile run (cumulative)
Then working in pairs, each pair must complete:
Plate GTO, alternating partners, holding the top of the movement
Then: 50 team burpees (in sync)
Happy Thanksgiving!!Read more...
CrossFit and Just Results:
Rx = Average of both body weights:
Deadlifts@1.5 body weight
Bench press @ body weight
Cleans @ .75 body weight
**Each person will complete all 10-1 deadlifts (alternating turns), then change the weight and complete all 10-1 bench press, then change the weight a final time and complete all 10-1 cleans.Read more...
12min warm up
5 rounds, 5 back squats (single weight, 80-85% of 1RM)
2 min rest
5 rounds, 3 back squats (single weight, 85-90% of 1RM)
5 rounds, 1 back squat (single weight, 90-95% of 1RM)
- 7 wallball (20/14)
- 7 push ups
- 7 burpees