Announcements

This week is Death by week. Here is how it works: On minute one you must complete one rep. On minute two you do two reps ect. We will continue until you are unable to complete the reps in the allowed minute. Once you are unable to complete the reps you start the next minute back at one rep.

Main – CrossFit

Warm-up (No Measure)

Coach Directed Warm-up

Shoot Throughs (10x10x10)

Pull-ups (2 max effort pull-ups )

Death By Sprints (AMRAP – Rounds and Reps)

Every minute on the minute for 20 minutes you must complete:
1 minute 1 sprint
2 minutes 2 sprints
3 minutes 3 sprints
20 minutes 20 sprints
If you fail to complete the amount of sprints remember the round and on the next minute start back at one rep.
the Sprint is 20 feet.

Please remember the last round completed and this will be your round that you post on your rounds. The reps will be your total repetition.