11.29.14 Saturday

CrossFit Equality – CrossFit

View Public Whiteboard

(No Measure)

2 Teams

30 seconds of Jumping Jacks then..

CrabWalk Carry as many Med Balls to your side of floor as possible until all Med Balls are taken. Team with the lowest pounds of Med Balls has to do 5 burpees per person.

Metcon (AMRAP – Reps)

In Teams of 3:

While Partner A Runs 200m,

Partner B will do max effort of a movement,

Partner C will rest and cheer.

Then Rotate

Each Partner will do 1 set of each of the following movements in this order:

1. Burpees

2. Med Ball Sit Ups (20/14#)

3. Air Squats

4. Push Ups

5. Stationary Lunges

6. Russian KBS (53/44#)
Team score is:

Total time in seconds divided by total team reps.

Ex: If it took the team 18:23 (1,103sec) and got 422 reps then 1103/422=2.61

Previous Post:


Next Post: