CROSSFIT & CROSSFIT FOR SPORT
GRINCH
*For exactly 60 minutes each class may accumulate total Calories on the Rower for their class points.
Happy Rowing!
Comet
*Time Cap 8:00
2 Rounds For Time:
20m Double KB Over Head Walking Lunges
12 Toes - 2 - Bar
20m Double KB OHWL
12 Pull Ups
Rx- 30/20 KB’s
Scaled - 25/15 Plate, Jumping Pull Ups, Knee Raises
Masters 48+ - 25/15 Plate, Pull Ups, T2B — Jumping Pull Ups will he scaled
*Jump Pull Ups - 6 inches below bar from the top of their head
Cupid
AMRAP in 7:00
10 Sprints (10m/each) with 1 Hand Touch
20 Deadlifts 185/125
20 Slamballs 30/20
20 HSPU/Push Press
*HSPU - If you are using plates with a mat you will use two 35# plates.
Rx - 185/125 Deadlift, 30/20 Slamball
Scaled - 135/95 Deadlift, 20/10 Slamball, 95/65 Push Press
Masters 48+ - 135/95 Deadlift, 20/10 Slamball, 95/65 Push Press
SWEATFEST
For Time:
1,000m Row
100 Double/Single Unders
1,000m Row
100 Sit Ups
1,000m Row
100 Skater Steps
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