CrossFit – Sat, Oct 5
Warm-up
Specific Warm-Up
Thruster
- 3 Cued front squat reps
- 3 Cued front squat reps
- 5 Cued push press reps
- 5 Cued thruster
Primer
- 200m Row
- 5 Push Ups
- 200m Run
- 5 Thrusters
Partner Metcon
Team Chuck Heavy (Time)
For Time:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters @weight(45/35)
1 Mile Row
* Teams of 2
* Split: Rows & Runs. Switch every 200 (4x Each)
* Together: Push-ups & Thrusters
* Each partner has own barbell. Can work at the same time on both stations. First partner to finish can advance to next station.
Time Cap: 40 Minutes
Line drill warm up 25’ each
Push Up