• “Helen”

    Main – CrossFit (No Measure) 3rds 5 burpees 5 ring rows 100m jog Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Back Squat (5×7 across)

  • 07/26/14

    Main – CrossFit (No Measure) Group Warm Up Metcon (AMRAP – Rounds and Reps) Teams of 2 complete AMRAP 25 min: 50 Wall Balls 20/14 40 KBS 53/35# 30 T2B 400m Run (200m each) *One athlete works at a time

  • “The Good Life”

    Main – CrossFit Warm-up (No Measure) 3rds High Knees M2M Butt Kicks M2M Air squat x 8 then: foam roll posterior chain – 5 min Front Squat (10×3, across) Metcon (Time) “The Good Life” 3 RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20″