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)

4 rounds for time of:

135-lb./95-lb.* sumo deadlift high pulls, 20 reps

30 GHD sit-ups

Scale 1:

3 rounds for time of:

75-lb./55-lb.* sumo deadlift high pulls, 20 reps

30 sit-ups

Scale 2:

4 rounds for time of:

115-lb./75-lb.* sumo deadlift high pulls, 20 reps

30 AbMat Sit-ups

Gymnastics

Pull-ups (1-1-1)

Max reps unbroken strict.