20171212

CrossFit:

Teams of 2

8 Rounds For Time:

400 Meter Row

15 Wall Balls (20/14)

Partners complete full rounds before switching. Four rounds each partner.

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Comp:

1. Deficit Strict Handstand Push-ups 

12 Reps

Rest 1:10

10 Reps

Rest 1:00

9 Reps

Rest :50 

8 Reps

Rest :40

7 Reps

Rest :30

6 Reps

(4.5” / 3” Deficit)

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2. Trueform / Air Runner (On the 0:00…)

5 Rounds:

2:20 Light Pace

:40 Seconds Fast Pace

No rest between efforts. 15 Minute Run.

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3. Conditioning (On the 20:00…) 

8 Rounds, On the 3:00

21/15 Calorie Row

100 Meter Sandbag Sprint (70/50)

Score is slowest round

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4. Conditioning (On the 50:00…) 

AMRAP 3:00

3 Calorie Bike, 3 Barbell-Facing Burpees

6 Calorie Bike, 6 Barbell-Facing Burpees

9 Calorie Bike, 9 Barbell-Facing Burpees

Rest 3:00

AMRAP 4:00

3 Calorie Bike, 3 Barbell-Facing Burpees

6 Calorie Bike, 6 Barbell-Facing Burpees

9 Calorie Bike, 9 Barbell-Facing Burpees

Rest 4:00

AMRAP 5:00

3 Calorie Bike, 3 Barbell-Facing Burpees

6 Calorie Bike, 6 Barbell-Facing Burpees

9 Calorie Bike, 9 Barbell-Facing Burpees