CrossFit – Sat, Sep 12
General warm-up
4 Rounds for time with a partner (Time)
24 Burpee Pull Ups, split
Machine*, together
*Machine menu
– 500/450m Row
– 450/425m Ski
– 1000/900m C2 Bike
– 1.2/1.0k Air Bike
– 400m Outdoor run
Athletes split Burpee pull ups, one works
one rests
Both athletes perform a machine at the
same time each round.
Feel: Cardio
Pace: Sustain
Target Score: 18-20 minutes
Firebreather: Sub 18 minutes
Competitor Extra (Time)
4 RFT
200m Run
6 Bar muscle ups
16 DB Thrusters (50/35)
4 Rounds
:20 Machine
:10 Rest
:20 Burpee
:10 Rest
:20 Ring Rows
:10 Rest