“Choose Your Own Adventure”
On a 21:00 clock (7 rounds each station)
- Minute One: Pull-up
- Minute Two: Assault Bike
- Minute Three: Kettlebell Swing (53lb. / 35lb.)
Rest as needed then one “sprint round” of,
- Run 400 meters
- Burpees, As Many Repetitions As Possible (score)
Note: Choose a progressive repetition scheme of either 1, 2, or 3 rep’s to be added to each station on each round. For example, an athlete increasing by 3 rep’s would begin with 3 rep’s of each exercise on round 1, and by round 7 would perform 21 rep’s at each station. Compare today’s rep’s to October 30 and try to increase by 1.
Congratulations to Coach Kim on earning her Brown Belt!
- CrossFit at 6AM, 8AM, 10:30AM and 4PM