Wednesday 9 October 2019

Have you registered for the open???

go to https://games.crossfit.com/ to register!

Warm-up:

4 mins of jogging, biking or rowing followed by…

3 rounds not for time of:
10 jumping air squats
8 stiff legged deadlifts, empty barbell
8 sit-ups
6 hip & back extensions
4 broad jumps
1 Turkish get-up, right arm – you choose load
1 Turkish get-up, left arm – you choose load

Work Out: 

Teams of 2, for time:
Run, 1200 m
90 Deadlifts, 205/145 lbs
72 Dumbbell Push Press, 50/35 lbs
54 Knees-to-elbows

Both people run together, but then only 1 person at a time on the following movements.

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