CrossFit – Sat, Jan 7

CrossFit Evergreen – CrossFit

Baseline (Time)

– 500m row

– 40 air squats

– 30 Abmat sit ups

– 20 push ups

– 10 pull ups
10 minute time cap

Partner Strong (Time)

With a 30 minute time cap, in teams of 2, do 80 reps of each of the following:
– bench press MRx: 95/65; Rx: 115/80; Rx+: 135/95
– Bulgarian split squats MRx: 25/20; Rx: 45/30; Rx+: 65/45
– pullovers MRx: 25/20; Rx: 45/30; Rx+: 65/45
– db kickbacks MRx: 25/20; Rx: 45/30; Rx+: 65/45
– bb curls MRx: 25/20; Rx: 45/30; Rx+: 65/45
– plate around the world MRx: 15/10; Rx: 25/15; Rx+: 35/25

– partner 1 starts on reps while partner 2 does a plank KB pull under 16kg/25lb.
– partners switch every 10 reps of main exercise
Do all reps of a movement before moving to the next movement.

1 second added to final time for each rep unfinished.