Call Us: (303) 484-9732

CrossFit Golden: Sunday 9.1.19

31
Aug

CrossFit Golden: Sunday 9.1.19

 
Metcon
Your team of 5 will head out for a 1 mile ruck (2x800m or 4x400m)
Person 1 – Carries the 50# Slamball (groups can modify if needed)
Person 2 – Carries the 45# plate (groups can modify if needed)
Person 3 – Carries 2 kettlebells – farmers carry
Person 4 – Carries Person 5
** If absolutely opposed to carrying each other – then P4 must change to 1 heavy awkward Dumbbell.

Teams can switch objects as needed throughout the mile, but someone must be carrying each item (including the person) at all times.

Once Finished: work to complete the below reps as a team (break up reps however they want. Only allow 1 ab
mat, 1 rower per team. All 3 movements are allowed to be completed at the same time (AKA 3 people can be working at one time but only one person per movement).
150 Cal Row
250 Sit ups
300 Air Squats