CrossFit – Sat, Jun 20
General Warm-up
AMRAP 21 minutes in teams of 3 for total rowing distance: (Distance)
P1: Row for distance
*P2: 2 Sandbag to Shoulder + Hold 50-150lbs
P3: Rest
*P2: perform 2 sandbag to shoulder, then pick it up once more and bearhug hold to failure.
When P2 can no longer hold the sandbag, the team rotates in the order written to the next station.
Feel: Muscle Overload/Gas
Pace: Sustain
Target Score: 4,500/4,000m+
Firebreather Score: 5,000/4,500m+
5 Sets (5 Rounds for reps)
5-10 Wall Walks
Echo Bike @ Flush Pace for 3:00
We’re not working on speed today, we’re chasing volume. So slow them down a bit and if you have to pause during a round, it’s too many.
In a team of 3, perform 3 full rotations:
Switch when Rowing partner is finished