3
Nov

CrossFit TBR – CrossFit

Warm-up

2000 m team tabata row w/ optional plank (No Measure)

(under Favorites: 2000 m row)

Divide athletes into two teams, 20 seconds on, trade out athletes in 10 second “rest time”, continue rotation until the meters reach “0”.

***athletes not rowing can also choose to hold plank while waiting

Gymnastics

Handstand Walk

15 mins working on hand stand walks/holds.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins

8 Pull-Ups

10 KBS

100m Sprint

Rx+ 70/53

Rx 53/36

Scaled 36/26

Chin must break the plane of the bar your hands are on for rep to count.

Accessory

Sit-ups (100)

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