10/6/18

Ralston Creek CrossFit – CrossFit

Metcon (Time)

1. PARTNER FUNZIES! (30:00 – 45:00)

With a partner

3 Rounds for time:

Run 400 meters together

21 Synchronized chest to bar pull-ups

12 Synchronized thrusters

L3 – 135lbs/95lbs

L2 – 15 pull-ups, 12 Thrusters 125lbs/85lbs

L1 – 300m Run, 21 Jumping C2Bs, 1- Thrusters @ 115lbs/75lbs or a load that a can be done unbroken

Metcon (Time)

2. POST WORKOUT PARTY (45:00 – 60:00)

300/250 meter row sprint for time

*Leaderboard this time.

*Run this with the whole team watching each person or each pair if possible.

Pick 1 of the following

100 Banded bicep curls

or

100 Banded triceps push-downs

*Do both if time permits.

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