Schedule Update
- 0800 Open Gym
- 0930 CrossFit
Conditioning
In a team of 3, complete 2 rounds for time:
- 800m Run together
3 Rounds through each station:
- Athlete 1: 12 Deadlifts
- Athlete 2: 4 Wall Walks
- Athlete 3: 8 Toes to Bar
30:00 time cap
Notes
Today’s workout is done in a team of 3. You will start by running 800m together. When all athletes return from the run, each athlete will occupy a station and work at the same time to complete the prescribed work at that station. Once everyone is done with their station, you may rotate. Continue rotating until each athlete has completed each station 3 times. Then go back out for another run to begin round 2. Your score is the time it takes to complete 2 rounds or the number of rounds and reps completed under the 30-minute time cap.
The runs should take no longer than 5-minutes. Adjust the distance accordingly.
The deadlift should be a light-moderate weight. The goal should be able to complete all 6 rounds unbroken.
The wall walks should take no longer than :30. Adjust the number of reps or target height accordingly.
The toes to bar should also be done in under :30. If you cannot complete the 8 reps in 1-2 sets throughout the workout, adjust the number or substitute knee raises or sit ups.