20 minutes to complete the following
1300m row
then
3 rounds of:
15 hang pwr cln 135/95
30 sit ups
then
max rds of cindy
5 pull ups
10 push ups
15 air squats
in remaining 20 minutes
*score only total rounds of cindy
*everyone will start from the rower in heats of 7. The next heat starts every 5 minutes.
You have 5 minutes to complete the row. If you fail to complete the 1300m row in 5 minutes, you must complete 25 burpees prior to starting the 3 round couplet.
TOMORROW WILL BE ROUND 2 of OCTOBERFEST #2- Don't Miss It!
Reminder- Following Saturday's 8am group class there will be a kipping/pull up seminar from 9:15-10am.
Cost $5
Open to anyone from CrossFit Apex
Can anyone give this box jumper some advice?
6 comments:
Wow! Looks like a fun one!
Get some less distinctive shoes ;)
chest over the box...
Why are you on a box? That wod had cleans and lunges in it
looks like they are missing a clip board for sure!
GOOD LUCK TO ALL THE APEXERS running in the Schwenksville mud run!
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