For Points, teams of 2 complete:
8 minutes to complete: 1 mile Run (switch every 400m)
at the 8 minute mark start:
10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete
AMRAP Kettlebell Swing 70/53 (one person working)
at the 18 minute mark start:
12 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete
AMRAP 18' Rope Climb (alternate reps)
Kettlbell Swing = 1 Point
Rope Climb = 5 Points
CrossFit 305, CrossFit A1A - CrossFit UnloadedView Public WhiteboardConditioningMetcon (3 Rounds for time)100 situps
rest til 10 minutes
800 meter run
rest til 20 minutes
100 burpeesScore each round (sit ups & wallballs, run/man makers & burpees) separately. The object is to get the workload done quickly to give yourself enough rest time to hit the next round hard.https://www.youtube.com/watch?v=iMNnvhg1JcM
Bring a friend to any class all day today!
Five rounds, for total time:
10 Strict pull ups
Run 500 Meters
Rest precisely two minutes between each round.
*New comers will be scaled to less rounds, less reps or both.