CrossFit – Sat, Nov 1
General Warm-up
5 Rounds for reps: (5 Rounds for reps)
1:00 Push Ups
1:00 Power Cleans 135/95lbs
1:00 Machine Calories
Rest 2:00
Score is total reps.
Extra Credit (Checkmark)
Compare to 4/2/25
2 Rounds
1 Set of Bar Muscle Ups
Row 500m @ Flush Pace
1 Set of Chest to Bar Pull Ups
Row 500m @ Flush Pace
1 Set of Toes to Bar
Row 500m @ Flush Pace
Choose a set in round 1 that you can match or improve on in round 2 for all three movements. Flush pace = nice and easy. You should feel like the row is helping not hurting.
3 Rounds each with a partner
Partner 1: Machine 15/12 Calories
Partner 2: 10 Plate Ground to Overhead + 5 Push Ups, then hold a plank in remaining time
*Switch when Machine partner is finished. Each athlete performs 3 rounds.