On The Second Day Of CrossFit My Coaches Gave To Me..!
Fight Gone Bad Style in Teams of 2!
Only one person working at a time
2 Minutes on each station alternating as needed between the two for the best possible score!
3 Rounds of:
Station 1: *Pull*
Station 2: KB Swings 24/16kg
Station 3: Push-Ups
Station 4: Alt Db Snatches 22/16kg
Station 5: Calorie Row
– Rest 1 Minute between rounds
As with the classes team, I Want to give you ALL a fair chance to showcase your fitness for your team and class. Soooo for the “Pull” Station, you have options!
Option 1: Muscle Ups – 1 Fully completed Rep is worth “3 reps”
Option 2: Pull Up – 1 Fully completed Rep is worth “2 reps”
Option 3: Ring Row (must be in line with the rig) – 1 Fully completed Rep is worth “1 rep”
– Ring and Bar Muscle Ups are allowed!
– You can have a mixed team, aka one person doing Muscle Ups and other doing pull ups
– You can ONLY swap movements from round to round, however. Aka Coach James starts on Muscle Ups and they burn out on round 1. He Can’t change to pull ups until round 2. And same again he can’t scale up or down again until Round 3. Once you complete any rep you are there until the next round.