10 am Group Wod!
2-min couch stretch each side
1 length centipede with push-up
1 length samson stretch lunges
10 pass thrus
10 burpee broad jumps
In teams of 2-3, 5-min stations for max reps:
1: While Partner A rows 10 calories, Partner B does AMRAP Abmat Situps
2: While Partner A does 2-lengths Farmer's Carry, Partner B does AMRAP KB Swings 24/16
3: While Partner A runs 100m, Partner B does AMRAP Burpees
4: While Partner A does 15 double unders (or attempts), Partner B does AMRAP thrusters 45/33
5: While Partner A does 5 man makers 35/25, Partner B does AMRAP wall balls
**2-min between stations to get score on the board and switch
**Teams of 3 will carry a plate 45/25, if the plate touches the ground each member on the team must complete 10 burpees immediately.
Open gym: Uptown, 2pm-4pm
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
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GoRuck Oct 26th
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