Saturday: 3 Captains..
2nd October 2020
CROSSFIT
CONDITIONING
In teams of 3 -
3 rounds for time of:
1800m / 1500m Bike erg (300m/250m each)
30 Snatches
900m / 750m Row (150m/125m each)
15 Ring muscle ups or Burpee pull-ups
Round 1 - 35 / 25kg
Round 2 - 52.5 / 35kg
Round 3 - 62.5 / 42.5 kg
* 36 min cap
FITNESS
On a running clock -
Complete 2 rounds of:
Assault bike
3 mins @ easy pace (50/40 rpm)
2 mins @ mod pace (60/50 rpm)
1 min @ hard pace (65+/55+ rpm)
rest 2 mins
AMRAP in 6 mins -
30-20-10 of:
Ski cals
Alternating lunges
Slides
rest 2 mins
1-10 of:
Long Green Shuttle runs
Burpees
* 6 min cap