CFT1 CrossFit 4.23.15 - Team Week Continues!
PREWOD:

Warm Up. 

3 RNFT:

  • 10 PVC OHS
  • 10 Push Ups
  • 10 Pass throughs
  • 10 Ring Rows
  • 10 Lunges
METCON:
CFT1 CrossFit 4.23.15 - Team Week Continues!

Pet Rock Benchmark Sprint

In Teams of 3  - M/M/M, F/F/F or Mixed, Teams will get a Maximum of 1 Bar (mixed teams get 1 male and 1 female bar):

  • 1 Mile Team Run
  • 1200m Row (split up anyhow)
  • Isabel (30 Snatches @ 135/95)
  • Grace (30 Clean/Jerks @ 135/95)
  • Diane (21-15-9 Deadlift/HSPU @ 225/155)
  • Team 200m run
After the team run, all work may be broken up anyhow, no minimum work requirement - HOWEVER - whenever Team members switch to perform work, ALL team members perform 1 team, synchronized Burpee to standing.  After the Row, one partner must hold the Pet Rock - 24/16k kettlebell; no reps can be completed while rock remains on the floor.
Time

  • Scale Run/Row distance in half.
  • Scale weights on all benchmarks as necessary for good form - you will still only receive 1 Male/1 Female bar per team.  Don't ask for more than that, load and unload as necessary - Plan accordingly. 1 Bar people, 1.

 

 

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