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Crossfit

The Best Workout In Pompano Beach

February 13, 2019 by arnie

CrossFit WOD, February 13, 2019

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WED

Warm-up
Metcon (Time)
200 MT ONE ARM FARMERS CARRY KB OR DB 35/55
50 SIT UPS
50 GROUND TO OH USING A PLATE 25/45
50 LUNGES IN PLACE WITH PLATE OH
50 SIT UPS
200 MT ONE ARM FARMERS CARRY

Metcon (Calories)
3:00 MIN MAX CAL BIKE
REST 3 MIN
3 MIN MAX CAL BIKE
GOAL: BOTH RDS WITHIN 3 CAL OF EACH OTHER

PENALTY
FOR EVERY CAL NOT WITHIN 3 OF THE PREVIOUS RD YOU"LL PAY7 BURPEES AT THE END OF WORKOUT.

TEAMS OF 2 SO YOU CAN KEEP TRACK OF YOUR PARTNER’S CAL!

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