CrossFit – Sat, Dec 13
General Warm-up
With a partner, 3 rounds for time: (Time)
Row 1,500/1,350m
50 Toes to Bar
Split work anyhow, one working and one resting.
Feel: Muscle Overload
Pace: Reach
Target Score: 23-30 minutes
Firebreather Score: <23 minutes
Power Snatch (Touch and Go Power Snatch
10-8-6-4-2
10-8-6-4-2
Row 500m Between Sets to Flush
Start between 60 and 70% for your set of 10 with the goal of going heavier each set.)
EXTRA CREDIT
On an 8:00 clock with a partner
Partner 1: Row 100m (exactly!)
Partner 2: Hanging Bent Knee L-Sit or Hollow Hold while partner rows
*For every meter +/- 100 meters, the other partner owe 1 burpee (e.g. P1 rows 104 meters, P2 does 4 burpees). Switch after the penalty burpees have been completed (max of 5 penalty burpees per round).