Westbound CrossFit (Coach Bryn)
1730 (7 of us)
Warm Up
No Push Burpees
Pass Throughs
Scap Pull-ups
Kip Swings
Step Overs
Conditioning
6 rounds of:
1:00 stations for max reps
Cal Bike
DB Box Step-Overs (50/35) (24/20’)
Bar muscle up
*Score is total accumulation of reps.
I scaled this to 15# DB at 20" and Jumping Pull-ups and managed 164 reps. It was a good mover, but I did not pace well for an 18 minute effort
Round 1 - 9+10+12 = 31
Round 2 - 9+10+12 = 31
Round 3 - 8+10+12 = 30
Round 4 - 6+8+10 = 24
Round 5 - 6+8+10 = 24
Round 6 - 6+8+10 = 24
Cool Down
Half Kneeling Rotations
Side Plank Rotations
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