CrossFit – Sat, Nov 15
General Warm-up
10 rounds for time, alternating full rounds with a partner (5 each) (Time)
15 Toes to bar
500/450m Row
Feel: Cardio
Pace: Sustain
Target Score: Sub 30 minutes
Firebreather Score: Sub 25 minutes
5 Sets (Weight)
1:00 DB Farmers Carry
Rest 3:00
Compare to 8/1/25
On an 8:00 clock with a partner
Partner 1: Row 100m (exactly!)
Partner 2: Hanging 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).