CrossFit 8:30 AM
New Member On Ramp 9:30 AM
teams of 3-4
1 works, 1 holds plate overhead, 1 rests
for time
200m run (all, including plate overhead)
30 ground to OH, 75/55
200m run
30 ground to OH, 95/65
200m run
30 ground to OHG, 115/75
200m run
30 ground to OH, 135/95
200m run
30 ground to OH, 95/75
200m run
AWOD
same teams, for time
you pick, 30
bar muscle ups
chest to bar pull ups
pull ups
ring rows