BACKSTRAP - teams of 2
8:30 a.m. CrossFit
3000m Row
*20 Burpees Every 1000m
Rest 3 minutes
30-20-10
DB Bench 50/35
10-8-6
Wall-Walks
3-2-1
Rope Climbs
Rest 3 minutes
100' Overhead Walking Lunge 50/35
50 Double Unders each
100 AbMat Sit-Ups
50 DU each
100' Overhead Walking Lunge 50/35
6:30 a.m. Comp Class
5000m Row
*20 Burpees Every 1000m
Rest 3 minutes
30-20-10
DB Bench 70/50
10-8-6
Bar Muscle-Ups
6-4-2
Rope Climbs
Rest 3 minutes
100' Handstand Walk
50 Double Unders each
100 GHD
50 DU each
100 Pull-ups
50 DU each
100 GHD
50 DU each
100' HS Walk