Monday 9/6/14 – Performance

Queens Birthday Schedule: 8:30am CrossFit Class, 9:30am Competition Class

“Pick Your Poison”
Groups of 4. Stations performed in congo style. Choices performed as a group/relay; each member completes assigned reps.

Choice 1 – Run or Row? 1600m relay run (400m each) 2000m relay row (500m each)

Station: 15 KB Swings, 15 DB Thrusters, 15 Sit-Ups, 15 Box Jumps

Choice 2 – Tire or Prowler? 10 Partner Tire Flips 3 Laps Partner Prowler Push

Station: 15 KB Swings, 15 DB Thrusters, 15 Sit-Ups, 15 Box Jumps

Choice 3 – Push or Pull? 50 Push-Ups 25 Pull-Ups

Station: 15 KB Swings, 15 DB Thrusters, 15 Sit-Ups, 15 Box Jumps

Choice 4 – Jump or Drop? 50 Jumping Squats 25 Burpee

Station: 15 KB Swings, 15 DB Thrusters, 15 Sit-Ups, 15 Box Jumps

Choice 5 – Press or Hang? 25 Ring Dips 25 Toes to bar

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