9AM - Non Violence
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Four athletes to each station.
Time TBD because I’ll probably need to add another station because no one signs up run on sentence this is whatever I’m not crying.
Station 1
10-9-8-7-6-5-4-3-2-1
DB Thrusters @40/25
Burpees
Station 2
:20s air runner/treadmill sprint, :40s rest
Station 3
10 calories - bike erg
2-4-6-8-10-8-6-4-2 damper - rest exactly :30s after each interval
Station 4
50 squat mixers
AMRAP calories row
10AM - Self Destruction
“Keep Calm & Crossfit On” - courtesy of Nicole S. celebrating her 10th year at CFG!
Buy-in: 1000 m row (split, 500 m each)
10 rounds of “Progressive DT” (5 rounds each, adding weight each round)
After team completes 1 round of DT each, the team completes:
30 kb swings @ 70/53 (15 each)
30 burpees (15 each)
Cash Out: 550 m run (partners must run together!)