CrossFit – Sat, Jul 18
General Warm-up
With a partner, 20 rounds for time (10 each) (Time)
10 Double Russian KB Swings 35s/26s
100m Single KB Suitcase Carry
8/6 Calorie Machine
Partners complete 2 rounds at a time before switching.
Deadlift (“Touch and Go Deadlift
10-8-6-4
10-8-6-4
Start your set of 10 between 65 and 75%, then add weight each round.
Bike 1,000m Between Sets to Flush”)
Partner “Rowling”
Set a 7 minute clock
One partner rows 150m at a time
For every meter +/- 150m = 1 Russian Kettlebell Swing for both athletes (5 rep minimum per Rowl)
Non-Rowling Partner Holds a plank during partner’s Rowl.