Run/Bike/Row - 5:00 min.
12 Burpee Box-Jumps
12 Burpee Pull-ups
With a partner, complete the following couplets -
1. Tabata Knees-to-Elbows
1. Tabata Double-unders
2. Tabata Thrusters (75/65/45 lbs)
2. Tabata Sit-ups (Ab Mat)
3. Tabata Box/Bench Jump-Overs
3. Tabata Push-ups (with hands release)
Tabata = 8 x intervals of 20 seconds max effort, 10 seconds rest.
Alternate with partner between each movement (couplet).
After each partner has completed 8 intervals of couplet, immediately move on to next couplet.
*Sub Flutter Kicks for Knees-to-Elbow
*Sub Jump-rope Singles for Double-unders
*Sub DB Thrusters for Thrusters
*Sub Supermans for Sit-ups
*Sub Box Step-ups for Box Jump-overs
*Sub Static Plank for Push-ups (with hands release)
1 x Max reps - Dips
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)