SCHEDULE UPDATE: We will have our 6, 7, 8, and 9am CrossFit classes on Labor Day, Monday September 2nd. We will have Open Gym from 6-10am as well. There will be no evening classes. Mahalo!
#midline (12 min)
3 Rounds, Not For Time:
7-10 Strict Ring Dips (Scale to 14-20 Bench Dips)
:30 Second Hollow Body Hold or L- Sit on Parralletts (Rx+ L-Sit on Rings)
100 Meter Single Arm Farmers Carry (Athlete choose load)
On the 5:00 x 5 Rounds:
400 Meter Run (Sub 400m Row or 800m Erg Bike)
15/12 Calorie Assault Bike (Calorie Row 25/18)
15 Toes to Bar (Scale to Hanging knee raise or Deadbugs)
Looking to be done with each round by 4 minutes. Looking for at least 1 minute of rest.
750 Meter Ski Erg (Sub 1k Row or 1600 Bike Erg)
21 Kipping Ring Muscle-ups (Scale to a number you can complete in 4 minutes or less..can also scale to chest to bar pullups or pullups
750 Meter Ski Erg