191219

19
Dec

191219

CrossFit Dunwoody – CrossFit

Burp(ee) (AMRAP – Reps)

18 minutes (3 Rounds) for Max Burpees (L3)

Minute 1: 10/7 Cal Bike, Max Burpees in remaining time

Minute 2: Rest

Minute 3: 10/7 Cal Row, Max Burpees in remaining time

Minute 4: Rest

Minute 5: 10/7 C2B Pull-ups, Max Burpees in remaining time

Minute 6: Rest

(L2)

Same calories on assault bike and rower. Regular Pull-ups instead of C2B, same reps.

(L1)

8/5 Calories on assault bike & rower; ring rows instead of pull-ups (same reps)
Score is total of all burpees performed.

Split classes into groups of no more than 3. Have them start at a different ‘minute’, including the rest minutes. For classes larger than 18, somebody will row twice instead bike.

Core Work

Ab Challenge