4
Nov

CrossFit TBR – CrossFit

Warm-up

COACHES CHOICE WARM-UP! (No Measure)

ANYTHING their little hearts desire….

STRENGTH

Squat Clean

2s X 3r @ 70%

2s X 3r @ 77%

Does not have to be touch and go. Drop and quickly reset for the next rep in the set.

Metcon

Metcon (Time)

Happiest 40th birthday to the lovely and strong Molly Norton!

For time:

1000m Row

100 Double-Unders (250 Singles)

Rx+

50 Calorie Airdyne

100 Double-Unders

*must have DUs to do Rx+

When someone gets off rower/airdyne you get on and wait until the top of the next minute to start then just subtract your start time when you are done.

Example:

Person 1 gets off rower at 4:12. You get on and start at 5:00. When you are done, just subtract 5 mins from your time.

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