04.02.24

April 6th // Mudbug’s Game

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

Strength: Every minute for 10 minutes (10 rounds):
3 Barbell Bench Presses @ 55-65%
*1 sec pause on chest
*Should be fast & explosive

“Gerry”
For Time:
Row 1000/800 meters
Run 1 mile
Row 1000/800 meters
Time Cap: 18 minutes

Top scores: Sub 14:30

Scaled
800/650m row
1200m run
800/650mrow

Beginner
500/400m row
800m run
500/400m row

Scaling:
Alternatives to Rowing:
- 1k/800m Ski
- 2k/1600m Bike
Alternatives to Running:
- 50 Shuttle runs
- 2k/1600m Ski.
- 4k/3200m Bike