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160409

8
Apr

160409

CrossFit Soulshine – CrossFit

Conditioning

Metcon (Time)

In mixed teams of 2 (male/female),

running clock:

1) 0:00-4:00 minutes

– 50 Cal. Assault Bike

* Any unfinished calories, both athletes perform that many Burpees into rest period

** each athlete must perform at least 20 Calories

2) 4:00-6:00 minutes

– Rest

3) 6:00-22:00 minutes

Team “Jackie”

– 1,000m Row

– 50 Thrusters (45/35)

– 30 Pullups

* Each athlete must complete a movement before beginning the next.

4) 22:00-24:00

– Rest

5) 22:00-30:00 minutes

Team “Diane”

21-15-9

– Deadlifts (225/155)

– HSPUs

* Each athlete must complete a movement before beginning the next.

** if Team “Diane” is completed before 30:00, your workout is done.

6) 30:00+

Burpees – each athlete performs lateral over-bar burpees for each uncompleted “Diane” reps (total reps in “Diane” for each athlete is 90)

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