20 DB Squats
20 DB Alternating Shoulder Press
Back Squat - 3-3-3-3-3
(5 sets of 3 reps for max weight)
DB Shoulder Press - 10-10-10-10-10
(5 sets of 10 reps for max weight)
Rest as necessary, then -
Rotate between the following movements -
Battle Rope - 1:00 min.
Rowing (calories) - 1:00 min.
Ball Slams - 1:00 min.
Rest exactly 1:00 min.
Repeat for 2 rounds.
*Sub DB/KB Swings for Battle Rope
*Sub Sumo Deadlift High-Pull for Rowing
*Sub Burpees for Ball Slams
*1:00 min each movement for max reps
*Rest exactly 1:00 min.
*Repeat for 2 rounds.
Accumulate 3:00 min. - Static Plank
Meet in Sheriff's Gym at 12:00 PM.
POST SCORES TO COMMENTS.
SD COUNTY EMPLOYEE WELLNESS
CrossFit AEQUITAS OPEN 2015 - Leaderboard (FINAL)
CrossFit AEQUITAS OPEN 2014 - Leaderboard (FINAL)
CrossFit AEQUITAS OPEN 2013 - Leaderboard (FINAL)
Team DA CrossFit OPEN 2012 - Leaderboard (FINAL)