05/20/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Metcon

Metcon (Time)

2016 Regional Event 5

3 rounds for time of:

400-meter run

40 GHD sit-ups

7 deadlifts

Men use 405 lb., *women use 275lb.

Scale 1:

3 rounds for time of:

400-meter run

20 AbMat sit-ups

7 deadlifts

Men use 185 lb., *women use 125lb.

Intermediate:

3 rounds for time of:

400-meter run

30 AbMat sit-ups

7 deadlifts

Men use 315 lb., *women use 205lb.
The deadlifts should feel heavy, but should take no more than three sets to complete. The entire workout should be completed in less than 16 minutes. If each 400-meter run cannot be completed in under 2 minutes reduce the distance.