CrossFit Showdown – CrossFit
Weighted Pull-ups (3 Sets:
3 Weighted Strict Pull-ups
– Rest 20 Seconds –
3 Kneeling Medball Slams
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets)
“The Shredder” (Time)
For Time:
40/32 Calorie Bike Erg
40 Pull-ups
30/24 Calorie Bike Erg
30 Dumbbell Snatches (50/35)
20/16 Calorie Bike Erg
200 Meter Farmers Carry (50/35)’s
10/8 Calorie Bike Erg
100 Double Unders
Time Cap: 18 Minutes
*Same calories for Ski Erg and Row Erg
Accessory (No Measure)
Killer Core
4 Giant Sets:
20 Dumbbell Plank Rows (10/Side)
10 Dumbbell Side Bends (R)
10 Dumbbell Side Bends (L)
Rest 2 Minutes Between Giant Sets
Mindset (No Measure)
Richard Bach
“In order to live free and happily, you must sacrifice boredom. It is not always an easy sacrifice.”
Embracing an adventurous and fulfilling life often means letting go of comfort and routine.
