Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
5x Jumping Pull-Ups
7x Thrusters (45/35/15)
10x PVC Dislocates
5x Inch Worms
7x Leg Swings (Forward & Lateral)
Metcon
Metcon (Time)
Teams of 3/4:
Athlete 1: 3k Row
Athlete 2:
100x Pull-Ups
200x Thrusters (75/55)
300x Burpees Onto Plate (45/25)
In honor of all the athletes competing this weekend at "Gangs of the Mid-Atlantic" and the gym being closed we are gonna perform the 3rd workout in their honor. The workout is labeled as "Heroes" and couldn't be more fitting for R.E.D. Friday.
Workout Description:
-One athlete is rowing
-One athlete is performing chipper
-Remaining athletes are resting
-One athlete must be on the rower at all times until it is completed
-Only one athlete may be working on the chipper at a time
-Total time is the combined time of the chipper & 3k row
-Once the row is finished the 4th athlete may rotate in on the chipper