Sunday 8th June 2014

Main – CrossFit


Look to make improvements in the Deadlift as you warm up to the weight for the workout

Practise your toes to bar and make improvements


In a team of 2 complete the following for time.

– 500-meter row, partner completes 125 double-unders

– 50 deadlifts (75kgs /120kg)
while partner holds barbell at the top of the deadlift position
(maximum of 5 reps each)

-50 toes-to-bars while partner hangs from the pull-up frame
(maximum of 5 reps each)

Double unders- 205 Singles
Deadlift- Reduce weight
Toes to bar- 100 ab mat sit ups

While athlete 1 does the 500m row, athlete 2 completes the 125 double unders.
Once both athletes have finished they can then switch, athlete 1 does 125 double unders while athlete 2 does 500m row.

Once both athletes have completed the row and the double unders they will move to the Deadlifts.

One person must be in the standing position holding the top of a deadlift, while the other performs a maximum of 5 deadlifts.
Each athlete must ONLY do 5 reps at a time. No more!
Once a total of 50 deadlifts have been completed the pair can then move to the toes to bar.

One partner must hang from the bar while the other athlete completes a maximum of 5 toes to bar.
Each athlete must ONLY do 5 reps at a time. No more!

Time cap: 21 minutes

Metcon (Time)