CrossFit Showdown – CrossFit
Weighted Pull-ups (4 Sets:
4 Weighted Strict Pull-ups
– Rest 20 Seconds
3 Medball Slams
* Build In Weight To Technical Failure
* Aim for ~77-85% of 1RM
* Rest 1-3 Minutes Between Sets
)
“Antacid” (Time)
On the 6:00 x 3 Sets:
20/16 Calorie Bike Erg
200 Meter Run
20/16 Calorie Row
Time Cap: 18 Minutes
AEROBIC POWER [VO2 MAX]
ACCESSORY (Checkmark)
Gun Show
3-4 Supersets:
20 Ring Rows at 45º
10 Double Dumbbell Hammer Curls
* Rest 1-2 Minutes Between Supersets
MINDSET (No Measure)
Jessamyn West
“It is very easy to forgive others their mistakes; it takes more grit to forgive them for having witnessed your own.”
True forgiveness requires courage, especially when others have seen you at your most vulnerable.
