7am Runners Class has changed its name to Barbell Free Class!
Good Luck to our two teams competing at CrossFit Knoxfield today, why not head down to cheer them on.
7am:
A) For Time
- 1200m Run
- 120 Double Unders
- 800m Row
- 400m Sandbag carry
Rest 5mins
B) For Time
- 800m Run
- 60 Russian KB Swings (32/20)
- 40 Situps
- 400m Airdyne
5mins Rest
C) For Time
- 40 Box Jumps (24/20)
- 30 Situps
- 200 Double Unders
- 1000m Row
8:30 Partner Wod
- Couplet #1
- 100 Dumbbell Push Press
- 100 Walking Lunge holding DB (or KB)
- Couplet #2
- 100 Cals on Airdyne
- 100 Ring Rows
- Couplet #3
- 100 DB Thrusters
- 100 Cal Rower
* Both Partners working together one doing one exercise then swap whenever needed
* Work for 2mins then both partners rest for 1min
*Dont move onto the next couplet until you’ve completed all reps in the prior couplet
*People will be resting on 2,5,8,11,14 etc for 1min and then resume where they left off.