Events for December 2022

Base Camp, 10/8/2016
October 5, 2016
“Is the Answer More Squats?”: Ragnar Racing Meets CrossFit Training
October 7, 2016

Warm-Up
3 Rounds of
10 Squats
5 Squat to Boot Strappers
10 Supine Scorpion
5 Push-Ups

Met-Con Prep
Row 1 Minute + 5 Thrusters + 5 High Pull + Box Jump + S2OH

Met-Con = “Fight Gone Bad
3 Rounds
DB Thrusters (M:20, W: 15)
KB High Pull (32/24)
Box Jump (24/20)
Push Press (75/53)
Row (for Cals)
1 Minute Rest

– Max reps at each station, rotate immediately to next station (complete 5min of work before resting, regardless of which exercise you begin at)

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