12092017

CROSSFIT

A. Bench Press - Build to a Max

B. Weighted Pull Up - Build to a Max

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7 Min AMRAP

Burpees to 6" target

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20 Min z1 on bike or rower

get off bike every 4 min and hang from pull up bar for :30 alternating between regular and supinated grip

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ENDURANCE

Biathlon

Row 10k (men)/ Row 7,500 m (women)

Run 6 miles

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SPORT

This day will be handled by feel depending on how broken everyone's back is from 14.3

 

2 Person Teams

30-20-10

TTB

HSPU

-alt after each set of HSPU

-tag will be made at other end of the gym so there will be an approx 70ft run between each round

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2 Person Teams

For Time

100 Synchro Wall Balls

100 Synchro CTB

400 DU - alt every 100 reps 

*17 min time cap